Dillio’s Thursday Beat Down

Dillio’s Thursday Beat Down

Dillio’s Thursday Beat Down Begins… Review 5 core principles of F3 Free of charge Open to all men Held outside rain or shine Lead in alternating fashion with no training or certification End in the circle of trust Warmup: 14 X Side Straddle hop 14 X Tempo...
The Legs Feed the Wolf

The Legs Feed the Wolf

The Legs Feed the Wolf Today we saddled up for a real beat down.  It has been a long time since Dillio laid down the pain.  So he decided to work on the old legs first… 11 PAX Made Grouper, No-See-um, Haka, Paperboy, Big Papi, Belding, Flat Tire, Cheese Head,...
77

77

Announce my anger with the Lightning game 7 loss… Take the pain out on everyone. Warmup Side straddle hop Windmill Baby arm circles Imperial walkers 10 Burpee Mosey to Sunlake circle Take a Lap around dog park 77’s 7 exercises with a lap around dog park after...
Merkin, Big Boy, Squat, Dip, and Run… FUN

Merkin, Big Boy, Squat, Dip, and Run… FUN

Warmup Side straddle hop Lunges 20 total Baby arm circles Imperial walkers Mosey to sunlake circle First Circle Clock Merkins 10 each 30 Dips 20 big boy sit-ups Mosey to next circle Second Circle Duck walk with Pulse Squat per line 30 Dips on Curb 20 Big Boy 2 Burpee...
We had our own 5K

We had our own 5K

Disclosure… Modify as needed Warmup Side straddle hop Lunges 20 total 8 Inchworm on own Imperial walkers Mosey to sunlake circle First Circle Clock Merkins 15 each Calf Raises 20 20 big boy sit-ups Mosey to next circle Second Circle Duck walk with Pulse Squat...