Everyone was wondering who had the Q, I certainly didn’t know it was mine until Ghetto D told me. So here’s how it materialized. Warm up: Quick mosey Lined up for: Spider man crawl Toy soldier Lung leg extensions SSH Circuit 1 x3 sets KB Swimgs x20 Cling and Press x20 Outhouse press x20 KB […]
Author: Striker
AMRAP KB
a few good men and a nice morning for a little AMRAP KB twerk out. Warmup: High kicks Lunge with leg lift SSH Little Jog in between 10 KB Turkish get ups each side 10 KB Burpees with a high lift The meat and potatoes: AMRAP 10 mins Round 1: 10 KB cling to press […]
Preblast: Town of Cornelius Christmas Tree Fundraiser Volunteer Opp
Merry Christmas and Happy Beatdowns to all! Striker here with another local North Meck volunteer opportunity open to all men of F3. The Town of Cornelius, Police and Fire Departments are holding a Christmas Tree Fundraiser to help raise the monies to plant a large piece of World Trade Center steel that the town purchased […]
Pain in the Rain
Nine showed for some pain in the rain. Warmup: Arm rotations for a minute. SSH x20 Mountain Climber x20 Said imperial storm trooper but meant windmill, so we did 10 windmills and went straight to the imperials cause there’s no real workout without them both. Business: Mosey a short distance to the bottom of Raddington […]
Ring around the rosy
14 this morning at the Precinct to ring around the rosy. Perfect weather for the second running of the circle from hell “sucnado”. 40 minutes of non stop hard work, no warm up, no mary, when the clock strikes we went. It went something like this. Pretty simple, start below workout at 5:30 and don’t […]
Preblast: 4/18 Smithville Convergence Community Improvement Project
Smithville Beatdown Convergence and Neighborhood Improvement Project: 4/18 Calling men of F3 and their trucks/trailers! On Saturday morning, 4/18/2015 (0700hrs), F3 Davidson, NoCo and the Cornelius Police Department will Converge at the Smithville Community Park (19710 S Ferry St, Cornelius, NC 28031) for a very special and different style of Convergence. 1st a Boot camp […]
HIIT SWAT
6 posted this morning in the damp and humid gloom for my Virgin Swat Q. Warm up: SSH x 20ic Cotton Picker x 12ic Imperial Storm Trooper x10ic Arm Circles ( about a minute or two ) Merkins x 10ic The Thang: a little HIIT Kettle-Bell action. 15-10 count down all the way through with […]
The Guinness Killer
12 posted for the Precincts St. Patty’s Day celebratory beat down. Warm Up: SSH-20ic Slow Cotton Pickers-10ic Imperial Storm Trooper- 10ic The hard work: The Guinness Killer Start route at 5:35 / Stop at 6:05 -Run to the top of Raddington Hill: 10 burpees -Run to play ground: 10 pull-ups -Run to bottom of field […]
Can’t think of a post name
A strong showing of 16 men this morning for a much needed heat wave. Warm up: SSH x20 Shuffle step in circle x clockwise and counter Mountain Climber x15ic Butt Kickers to bottom of hill across from parking lot. Sprint up to the top: 10 burpees Sprint back down: 9 burpees Ladder to 5. Mosey […]
Impromptu Virgin Q
15 men posted at a foggy Tradition this morning… A few to Cruise, and few for Iron Fist. Iron Fist didn’t have a Q so what the heck, an impromptu Virgin Q! No plan, no ideas, we made it work and it went something like this: Mosey to outback, grab a cinder block and meet […]