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Date/Time
Date(s) - 08/23/2023
5:30 am - 6:15 am
Site Q - Guardian
Location
Grantland
Categories
The site is huge! Tennis courts, pavilion with picnic benches, parking lots, fields, small hill, and a gravel track . Also coming soon an all inclusive playground that we helped raise money for. This site has so many different options for a fun beatdown. Join us every Wednesday!
8/23/22 0530-0615
**1 year F3versary**
Pax:
Callahan
Bourbon
Tarnished
Flo
Hannibal
Geppetto
Coconut
Cinnamons
Lego
Lonzo
Phat Thor
GMO
Nitrous
Ten Pin
Photon
Meatloaf
Venom
Isosceles (6)
Echo
Peach
Madden
Hawk
Guardian (Q)
F3 mission and 5 core principles
Warmarama: SSH x25, Chain Breakers x15, Squats x10
The Thang:
A spin off from my VQ involving a baseball diamond; First, we split up counting off by fours, so they were four different groups, but we all started at the pitchers mound on the side of the respective base that corresponded with your number (1s first base, 2s second base and so on). Everyone began by doing five man makers. Then you travel to your respective base via rifle carry with your Cindy, do the correlating exercise at that given base and then returned to the pitchers mound via rifle carry again for five more man makers. Travel to second base (via rifle carry) and complete the exercise travel back to the pitchers mound via rifle carry again for five more man makers… rifle carry to third base, do the exercise, back to the pitchers mound via rifle carry for five more man makers, and do the same thing for homebase and back at the pitchers mound for five more man makers. The second round was the same except we altered exercises at each base and traveled to each respective base via murder bunnies. Once round two was completed we went onto round three, which consisted of different exercises at each base and traveled via lunge walk. All done with a Cindy in hand.
1st base exercises:
– overhead Cindy lunges x20
– calf raises x30
– single leg dead lifts x20 (10 each leg)
2nd base exercises:
– flutter kicks x15 (4ct) with Cindy pressed up
– BBSU with Cindy x15
– Hello Dolly’sx15 with Cindy pressed up
3rd base exercises:
– curls x20
– standing tricep extensions x20
– bent over rows x20
The dish exercises:
– squats x25
– catcher transitions x20 (10 each way)
– never surrenders x10 with block over head
COR
NOR
6- Iso (He’s been coming out for a little over four years and gave me a personal shout out for always being there to pick up his six if the need presents itself. Humbled for the shout out and appreciate the brotherhood 👊🏼)
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