Hey look at us!!

by | Oct 28, 2017 | Back Blasts | 1 comment

QIC: NotoriousNYC
PAX POSTED: Notorious,Haka,Minnow

7:30am with perfect weather conditions. There was a 5k race today and all the runners went to the clubhouse to register. It was a chance to show the community what we do. We had a FNG so a disclaimer was read. Then we went to work!

Warm Ups(All ICx15)

Side Straddle Hops

Cotton Pickers


Baby Arm Circles


The Thang:

Mosey around park

Circuit training 45seconds at each station with a 5 second break

2 sets of:

Battle ropes

Slam Balls


Mosey around Park

Circuit Training 30 seconds at each station with 5 second break

2 sets of:

Battle ropes

Slam Ball

Freddie Mercuries

60 pound sack swing around head

1 set of BLIMPS

Mosey to traffic circle

20 curb jumps

10 Irkins

10 Dirkins

20 Lunges

20 Merkins

10 Diamond Merkins

2o Squats

20 Merkins

Mosey to Dock of Death

20 Dips

20 Freddy Mercuries

20 Irkins

20 Dips

20 American Hammers

20 LBC

20 Dips

20 Dirkins

Mosey to BB courts

3 sets of sprints followed by the following:

20 LBC

20 Merkins

20 Monkey Humpers

20 Flutter Kicks

20 Squats

20 Freddy Mercuries


Prayers for Minnows son in law, Heisenbergs sister, Down Unders sister,Victims of Vegas,Wildfires,and all three hurricanes


Great effort by Minnow. He was great. He pushed himself to his limits. Very proud that he worked so hard.

All our exercises were done to maximize our exposure to the community. They were probably sick and tired of seeing us exersize all over the place! Ty Haka for brining the slam ball and the sand bag. The equipment change up always makes the Q more interesting. Good luck to our F3 members today at the tough mudder. You guys have worked so hard for it I know you will accomplish everything you put your mind to!