May 22, 2019|Paradise Bakery, Regency | AO – Paradise Island | 47°

PAX:  Saul, Caeser, Twin Peaks, Honey Badger, FDIC, Khakis, Greek Freak, The Plague, Bubbles, Slowpitch

(V)Q: Twin Peaks

Welcomed 10 PAX to a beautiful morning at Paradise Island. Explained the mission of F3 and reminded PAX that Twin Peaks is not a professional so they need to be safe and modify exercises as needed.


PAX moseyed to the Parking lot for warm-a-rama

  • SSH 20 IC
  • Mountain Climbers 20 IC
  • Windmills 15 IC
  • Sun Gods 20 IC
  • Chinooks 20 IC

PAX moseyed up to Parliament Square (aka Regency Park) for the THANG

THE THANG: Twin Peak Partner Bombs

One partner does exercise on hill while the other partner runs down the hill, stops at the valley and performs exercises based on round, runs up other hill and perform same exercise on the way back. Each down and back for both partners is a round.

PAX partnered up and performed the following exercises:

Top of hill partners attempt to perform these exercises to a combined total of reps:

50 Burpees

100 Merkins

50 Burpees

Partners moseying stopped in the valley to perform these exercises per round:

Round 1 – 5 Derkins

Round 2 – 10 Dips

Round 3 – 15 Step Ups

Round 4 – 10 Dips

Round 5 – 5 Derkins

Pax Moseyed back to Paradise Bakery for 6MOM

20 LBCs

20 Box Cutters

20 Freddie Mercuries

Circle of Trust:

  • Twin Peaks


Psalm 46. I talked about how distracting life can be, especially with our phones and social media. I also talked about how in the mountains and in the morning workouts, I am able to step away from my phone. I challenged the group to think about how they could step away from their phones and be still.


Twin Peaks

Leave a Reply