Cool weekend, probably the coldest in warm Florida, 5 PAX including 1 FNG travelling from Texas were all set and ready for the beatdown. Quick disclaimer was given and started with warm up. Side Stroller Hop - 20 IC Baby Arm Circle - 10 + 10 (reverse) IC Windmills - [...]

Most of the PAX got sore arms after Saturday's beatdown, so YHC planned to give pain to the abs and legs and keep the arm relaxed. 5:30 AM, the Flag is planted and we started the beat down with quick disclaimer and 5 core values of F3. Warming up ::::: [...]

Flag is planted and boys are ready to flush out 4th July BBQ and Beers. Coach Haka and Grouper were eager to be beaten up. Dillio is way ahead of his normal clock. Vanellope did not want to lower the pax count for the beatdown making sure dba won't fartsack [...]

Boys were slacking to start the day with Burpees. Someone decided to Ruck all the way from Atlanta to join the beat down :-). Welcome Goldstar all the way from Dayton - Ohio. 5:30 AM and we started our day with quick disclaimer. Jump Sqat - 12 (OYO) Wind Mill [...]

Its 7:30 AM and we started our day without delaying. SSH 15 Baby Arm Circle 10/arm Wind mill 15 Cotton picker 15 Frankestine 15 Mosey to round about for 1st set of BLIMPS Burpee 15 Longes 10 each leg Imperial Walker 15 Merkins 20 Plank Jack 25 Squats 30 Mosey [...]

5:30 AM and we started to rock and roll with a quick disclaimer. WARM UP: SSH - 20 Baby Arm Circle - 20 Wind Mills - 20 Cotton Picker - 20 Plank Jack - 20 Mountain Climber - 20 Mosey to the round about - Squats Frankenstein in Cadence - [...]