No-Q-School Beatdown

Date: 10/8/2018


QIC: BoneSpur


AO: Sting Ray


# of PAX: 20


PAX: ShakeDown, Nozzle, Trump, Dino Flounder, PanamaJack, MuckOut, ButterFly, EOM, 8Penny, Winner, TomSawyer, Sooner, SpinDoctor, LETC, Sparky, 10Count, BabyBack, Footie




Side Straddle Hops x 30 IC
Wind Mills x 20 IC

Little Baby Arm Circles x 30 IC



The Thang:


Mosey to pullup bars.

Four Sets of:

10 Pullups

10 Dips

10 Jump Lunges 2 count


Plank for 6


Carterico Indian Run to tennis courts



100 Merkins – partner run to mid court and do 10 Hero Lunges

150 Prisoner Squats – partner run to mid court and do 10 Hero Lunges

200 V-Ups – partner run to mid court and do 10 Hero Lunges


Mary for 6


Shuttle Run Ladder w/ Burpees 1,2,3,4,5,6 reps


Mosey to AO

10 Burpees OYO….why not…10 more OYO



Prayers out to ShakeDown’s sister for health and strength. Prayers for 8Penny’s friend Eric who had a stroke last week and is struggling with vision and balance loss. Prayers for DarthVisor who passed during a workout last week.
-October 20th Cul De Sac Party
-October 27th Brolympics POSTPONED. TBD


F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust


Much appreciation for the Iron HIM who sharpen me!





Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s