October 11, 2018 | AO – The Horse Track at Stinson Park. 

PAX: Cyclone (respect), Waffle House (respect), Lemon Law, Bubba Gump (respect), Bluegrass, Wait Time, Brazilian, Folsom, Bluegrass, and Kyle/FNG aka “Coltrane”

QIC – Workout Leader(s) in Charge: Bluegrass with Seconds Pro App

The Scene: Mid 40’s – just like a lot of the PAX.

F3 Welcome and Disclaimer

Shared mission, disclaimer and form failure philosophy (including the power of the push-up from the knees modification).

Indian Run mosey to the monument to warm up.


Sun Gods |  Imperial walker | Carolina Dry Doc | Mountain climber | Abe Vigoda

Mosey back to the stage


Tabata Workout (45 seconds all out, 15 seconds rest – run after 3 rounds of upper and lower body)

Diamond Merkin | Dumbbell Squat | Wide Merkin | Copperhead Squat |Merkin |Smurf Jacks


Hammer Curls |Dumbbell Lunge |Arnold Curls |Jump Lunges |Skullcrushers |Lunge


Carolina Dry Docs |Dumbbell Deadlift |Shoulder Press |One armed dumbbell deadlift | Shoulder press | Dumbbell Deadlift


Bent over row |Dumbbell calf raises |Dumbbell upright row |Plank |Renegade row |Shoulder shrugs

A thorough full body beatdown

Play List: Cinderella Man – Eminem |I’m Back – T.I. |Winner – Timberlake, T.I., Foxx | Main Title March (Superman) – London Symphony Orchestra |Coming Home – Diddy |Moment 4 Life – Nicki Minaj |All of the Lights – Kanye West

6MOM – 

LBC |Freddie Mercury |Flutter kick |Rosalita |American hammer

Count-off & Name-O-Rama

A record breaking 9 PAX.


Third Thursday of each month will be fellowship night at Dudley’s Pizza and Tavern.  Dufresne VQ at the Oracle on Saturday.


Lemon Law took us home. The group headed for a couple of pies at Dudley’s.

Aye! Bluegrass

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