Nice and cool Thursday AM with 14 PAX in attendance, ready to start this day off strong! Quick disclaimer and F3s five core principles and straight to work. Mosey to round about SSH IC x 15 Frankenstein IC x 15 Baby Arm Circles IC x 10 (+reverse) Merkin IC x [...]

Brutally hot and humid morning at the ranch this AM for a weekday record 14 PAX at The Ranch. As the PAX were gathering and the mumble chatter ensued, @Flat Tire noticed our friend @Dillio was making his long-awaited return and appropriately (with excitement in his voice) said ‘Is that [...]

Mosey to round about SSH IC x 15 Frankenstein IC x 15 Baby Arm Circles IC x 10 (reverse) Merkin IC x 10 Shoulder Taps IC x 15 Plank Jacks IC x 15 Block work in FOP w/ Parter DORA style: 250 cumulative reps of following while partner runs to [...]

Warm and humid morning as 7 PAX came prepared for an uptempo beatdown on this Saturday. Quick disclaimer and reminder of the F3 five core principles and strait to work. Warm up @ b-ball courts: SSH IC x 15 Frankenstein IC x 15 Squat IC x 15 Air Press IC [...]

8 PAX (total) in attendance. Quick disclaimer and strait to work on this warm and drizzly Tuesday beatdown ITG. Mosey around b-ball court and dog park to round about near dead end SSH IC x 15 Frankenstein IC x 15 Baby Arm Circles IC x 10 Merkins IC x 10 [...]

Hot and humid morning in the gloom this AM with 4 PAX in attendance and ready to meet the Sasquatch (kinda)... Mosey to round about SS IC x 15 Frankenstein IC x 15 Windmill IC x 10 Merkin IC x 10 Plank Jacks IC x 15 Mountain Climbers IC x [...]

Mosey to Round About SSH IC x 15 Cotton Pickers IC x 10 Frankenstein IC x 20 Salute Plank IC x 15 Mountain Climbers IC x 15 Merkins IC x 10 Mosey to round about 3 burpees at each line and lunge to next 21 burpees total Plank when finished [...]

Day 5 of our burpee challenge and many PAX feeling the pain, although these burpees seem to get getting easier and routine for many. Quick disclaimer and straight to work. @bball courts SSH IC x 10 Peter Parker IC x 10 Cotton Pickers IC x 10 Squats IC x 10 [...]