14 Pax in attendance and 1 FNG for a Saturday beatdown. QIC: Big Papi (VQ) & No-See-Um Quick disclaimer, and immediately got to work . Jumping jacks (side straddle hops) Squats Lunges Merkins Mosey around the lake trail/walkway with 4 stops. 1st stop: 10 Merkins 10 Burpees 20 LBC’s ( sit ups ) 2nd stop … Read more
Good afternoon gents…….this is a test to see if you all are paying attention and a little something known as a “Pre-Blast” (as noted in the title). As opposed to a “Back-Blast” which comes after the beatdown, a “Pre-Blast” comes BEFORE the Beatdown. Oh and speaking of ‘blast’…..it’s gonna be a blast tomorrow morning … Read more
QIC: Heidi (Guest Q visiting from Springfield TN) PAX: Endo, Dba, Grouper, FlatTire, Miley, Belding, Vanellope, Heidi, FNG(Anchorman) Warmorama 10 SSH in cadence 10 Cherry (peanut/cotton) pickers OYO 10 Good Mornings OYO 4 WMH 10 High Knee Hammers in cadence Thang 7 Around The Circle Mosey around the front loop stopping and … Read more
Beautiful Morning for @Castro’s sendoff. Some men back from spring break with extra gelato lbs…flag was planted and men went to work. Warmup: Inchworm x 10 OYO 3-way Mountain Climber x 3 OYO 1-Handed Mountain Climber x 10 each hand Pike Press x 15 ( a little debate here on what F3 calls this exercise, … Read more
Here is a quick How To video on posting Back Blasts on our site. For written instructions please use the button below to view the PDF file to see how to post a Back Blast after your Q. Back Blast has to be posted on the same day as the workout. Please follow … Read more
Father’s Day in the United States is on the third Sunday of June. It celebrates the contribution that fathers and father figures make for their children’s lives. F3Lutz would like to thank all the responsible fathers and father figures out there for your love and dedication to your families. May you continue to have an … Read more
Here we go.
F3Lutz website is alive and kicking. We will be uploading more content shortly :).
Okay men, who wants to order some shirts??