Midweek beatdown

Date: 10/10/18


QIC: BoneSpur




# of PAX: 14


PAX: DeputyDog, CaptStubing, Milton, Gravity, SeaHorse, LETC, BustedGrill, TomSawyer, TinyDancer, PonyExpress, Mayhem, Cross, Trump




Side Straddle Hops x 30 IC
Imperial Walkers x 15 IC

Moroccan Night Club x 15 IC



The Thang:


Mosey to the Pull-Up/Dip station.

Circuit in groups of 3: 3 Sets – 10 pull-ups, 15 dips, Run around freedom way, stop at corner for 20 curls with coupons, stop at parking lot 20 jump lunges, run to next parking lot, 20 merkins, run to pull-up/dip station, rinse & repeat.


MARY waiting on the six


Mosey to the basketball court for Suicide Burpees

Sprint to first 3point line 1 burpee – back to baseline for 2 burpees

Sprint to half court for 3 burpees – back to baseline for 4 burpees

Sprint to next 3point line for 5 burpees – back to baseline for 6 burpees

Sprint to baseline for 7 burpees – back to baseline for 8 burpees


Mosey back to AO for some MARY.



Praise to all our brothers for their contributions to the community. Proud of the work we have been doing.

-October 20th Cul De Sac Party – Send your HC and # of attendees on the new SLACK channel


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!





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