Burning calories before the freeze
All Tradition BackblastsJanuary 23rd, 2026
AO: f3tradition
Q: kinglouie
PAX: Moonlight (Samir), Frostbite MECA
FNGs: None
COUNT: 3
Moonlight had his usual pre-beatdown mile. We all joined together after that for:
WARMUP: 1 mile mosey, 15 SSH, 10 IST, 10 penny pickers, 10 windmills, 10 low slow squats, 10 merkins, 10 Freddy Mercuries, arm circles. Carry the bells to the bars for:
THE THANG:
Set 1: 5 pull ups, 5 dips, 10 goblet squats, 10 merkins – repeato for 10 minutes (brief run break when the runners came by)
2 laps around the AO
Set 2: 10 shoulder press, 10 lawn mower pulls each arm, 10 curls, 10 swings – repeato for ~7 minutes.
2 laps around the AO
MARY: Plank ~60s, downward dog, cobra stretch, some arm stretches, ending around 6:17
Q: kinglouie
PAX: Moonlight (Samir), Frostbite MECA
FNGs: None
COUNT: 3
Moonlight had his usual pre-beatdown mile. We all joined together after that for:
WARMUP: 1 mile mosey, 15 SSH, 10 IST, 10 penny pickers, 10 windmills, 10 low slow squats, 10 merkins, 10 Freddy Mercuries, arm circles. Carry the bells to the bars for:
THE THANG:
Set 1: 5 pull ups, 5 dips, 10 goblet squats, 10 merkins – repeato for 10 minutes (brief run break when the runners came by)
2 laps around the AO
Set 2: 10 shoulder press, 10 lawn mower pulls each arm, 10 curls, 10 swings – repeato for ~7 minutes.
2 laps around the AO
MARY: Plank ~60s, downward dog, cobra stretch, some arm stretches, ending around 6:17
f3tradition, Frostbite MECA, Moonlight (Samir)