• When: 2018-02-27
  • QIC: Kukoc
  • The PAX: Icarus, Hoboken, TD, Harp, Siskel, Riverdance, Sauerkraut, Step-up, Lemon, Dance Mom, Emmy, Honeybun (R)

Blocks and Stairs make a Recovery

***Posted on behalf of Kukoc***

Perfect weather for F3 Bootcamp




All exercises IC

SSH x 15

Merkin x 10

WM x 15

Merkin x 10

Imperial Walker x 15

Merkin x 10

Mosey to the blocks and then out to the field

The Thang!
After having to cancel the previous Thursday Q because of scheduling conflict, YHC brought back one of his favorite workouts.  The pax may have hoped for something different after many participated in the Dam 2 Dam relay 3 days earlier.

 Count off 1,2,1,2…

All 1’s lined up on the far sideline facing the stadium stairs and 2’s went down further facing the second set of stairs.  YHC brought back a portion of a workout I felt delivered the whole body beatdown.

Exercises: All done in sets of 20 with block, R&R x2


Lunge across field


Sprint stairs



Sprint back to the starting point and repeat

Mosey to midfield when complete and plank for the 6


Bring on More Blocks!

CFG’s x 20 OYO

Overhead Press x 20 OYO

Bent over Rows x 20 OYO

R&R x 2


“The Stamina/Heartrate Builder” – P200 is coming and YHC needs help staying prepped and improving stamina, so we brought back the attack.

15 minutes of R&R OYO

20 Squats, 20 Mt. Climbers, 10 Merkins and 10 Burpees


Return the blocks and meet up at the flag

Always time for a few more core exercises

American Hammers x 20 IC

Flutter Kicks x 20 IC


  • F3Lex 4-yr Convergence this Saturday
  • P200 – March 23-24


  • Farmer’s dad as he recovers from surgery, Farmer and family
  • Siskel’s real father to come unto the Lord and his step brother
  • All other unspoken requests