Hey F45 Men, Our Workouts are FREE!

by | Dec 1, 2018 | Back Blasts

QIC: no-ski
PAX POSTED: no-ski, apnea, endo, grouper, dba, murphy

6 PAX posted for a weekend edition beatdown in not so sunny Lutz, Florida. The temperature was just right though. Good mumble chatter as usual before the beatdown started.

Apparently, there was some kind of “FUN RUN” at The Ranch sponsored by F45 fitness. We were tempted to join this fun run to recruit, but we decided that real work needs to be put in today as the holiday season is upon us and all those extra calories need be burned off.

The flag was planted. YHC started his timer and the men of F3Lutz went to work.

YHC instructed men to get into plank. While in plank, the 5 core principles of F3 were recited. 

F3 Workouts…

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

This is where @murphy came in fashionably late and joined the men on the BB courts. We are very proud of @murphy as he is really getting after it and putting in the hard work to get in shape.

Mosey around dog park/bb courts.

All warmup IC.

  • SSH x15
  • Imp Walkers x15
  • Baby Arm Circles x10 /reverse
  • Squats w Toekicks x10
  • Wind Mills x10

Mosey around dog park/bb courts.

Back at the BB courts, line everyone up on one side. Each exercise is performed by doing the exercise across the court from one side to the other. When completed, follow with 10 burpees. Turn around and do another exercise back to the other side.

  • Inch Worms
    Burpees x10
  • Crab Walk (halfway through switch to backward Crab Walk)
    Burpees x10
  • Spider-Man
    Burpees x10
  • Bear Crawl, Crawl Bear, Bear Crawl
    Burpees x10
  • Broad Jumps (Quick audible here. First set we did x5 Burpees, but on the way back YHC said that the next amount of Burpees will depend on how many Broad Jumps you do to get across the court. Seemed that 5-8 was the average).

Mosey around dog park/bb courts.

After mosey, head over to the Parking Lot and grab a line. Before the Six can get back with the rest of the PAX, we did some Howling Monkeys, because why not?

  • Step-ups x20
  • Curb Jumps x20
  • Calf Raises x20
  • Line Jumps backward then forward

Rinse repeat for the second set to get those calves on fire.

It’s Aiken Legs time.

  • Squats x20
  • Jump Squats x20
  • Lunges x20 (10 each leg)
  • Split Jacks x20 (10 each leg)

This one is always a favorite with the PAX. Plenty of grunting going on. Also nothing better to do after Aiken Legs than an Indian Run to Sunlake Blvd.

Since we strive not to leave the Six behind, during the Indian Run we had the faster PAX go to the front and then head back down to the Six to get behind him and continue to do so till we got to the destination. The Six never had to stop and the PAX never had to stop. Win/Win.

At Sunlake time for…

  • Mucho Chesto (Merkins: regular, wide, diamond, stagger right, stagger left)

Followed by…

  • 1 set of Bruce Lee (x20 each, per side/per leg if applicable: Flutter Kicks, Leg Raises, American Hammers, Dying Cockroach, Freddy Mercury’s, LBC’s)

Indian Run to BB courts. This time the PAX suggested to drop down for some extra credit Burpees. YHC obliged. 

As we arrived at BB courts, YHC whipped out the F3 Deck of Death. Time was running out, but we managed to get all six PAX to draw a card each.

We got hit with some Flutter Kicks, Merkins, Deep Squats, Freddy Mercury’s, one YHC can’t recall at this time and the final card was some Sprints. We lined up at the Parking Lot and got 2 good Sprints in to wrap up the beatdown.

Total Distance: 2.03 mil.

Post beatdown Coffeeteria was attended by 3 PAX. Always a great time to catch up on some chatter.


  • Prayers all around for all those struggling with anything on their mind.
  • Prayers for all those who couldn’t be with us at the beatdown today.
  • Prayers for the people in Alaska and the earthquake that happened.


  • YHC had a long break from being on Q. It was great to get out there and lead the men through the beatdown.
  • Huge props to @murphy. He is coming in putting in the work and pushing himself to get better/stronger. We are here for you brother.
  • Keep your eyes peeled on Slack for all the Rucking training.
  • Don’t forget to look for that ugly sweater. You will need it on December 22nd.