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F3-Cleveland | May 22, 2019

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Monthly Archives: December 2017

Balmy and 4 degrees with light snow

December 28, 2017 | | One Comment

Mosey around the parking lot to shovel flag Pick up coupons Elf on a Shelf –  15

The Thang

Run to top of hill – 5  Burpees Jog half way down hill – 10 Dips Jog down rest of the … Read More

Feels Like -5

December 26, 2017 | | One Comment

Gotta get going in the frozen tundra.

Mosey around the parking lot to the football field

  • Side Straddle Hops
  • Turn and Bounce
  • Cotton Pickers
  • Frankenstein

Mosey to endzone

The Thang

Jog width of the field- 10 Burpees

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Baby it’s cold outside…

December 21, 2017 |

Haskell threw 6 PAX an Early Christmas Party, there were many activities.

Warm-up lap around the parking lot with some high-knees, butt-kickers, caraoke, and some franken-walks

Mosey to the concession area for:


48 x SSH

22 x Turn and … Read More

Mill Road Pole Work

December 20, 2017 |

There was some confusion as to whether I would Q or if the return of Haskell would mean he was Q’ing.  After some debate (you can, no you can, no YOU should, you brought the SF… yada yada yada)  Mayor … Read More

BackBlast 12.14.17 Winter is HERE

December 14, 2017 |

Long mosey over the river and through the woods to the new found hill.

Warm up – In the snow

SSH x 20

Cotton Pickers x 15

Turn and Bounce x 15

The Thang

On the Hill

360 Degree Merkins … Read More

Voulez Vous’ Winter Wonderland Tour!!

December 12, 2017 |

In the frigid, man-making North:

Mosey to the back lot

Warm Up

  • Side Straddle Hop
  • Cotton Pickers
  • Arm Circles
  • Zombie Walk (Toe Touches)

Mosey down the hill to Mayor’s Dad’s House


Air Squats

Mosey around the culdesac

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Intro to the “Farmer 40”

December 8, 2017 |

Back blast for Thurs-


Mosey to the track for


ssh 38

cp 34

air press 42 /air squat 30.

The Thang

Brick work-

row 20

curl 22

dip 20

decline Merkin 16


Bricks to goal line-

“Farmer … Read More

Demon PreBlast 

December 7, 2017 |

Bring the chaps. Demon PreBlast  Demon – the we want to fit into our leather pants (or chaps) during this holiday party season edition – pre-blast: Tomorrow 12/8

Bay High School

5:45 am Let’s chase the Demon out of the … Read More

12.5.17 Breaksville Back-Blast

December 5, 2017 |

Warm up:


Cotton Pickers x15 IC

Leg Kicks x 15 IC

Turn and bounce x 13 IC

Mosey to field

The Thang

Bear Crawl to the 50 yd line

Plank walk sideways the width of the … Read More

Pre-Blast Breaksville 12.5.17

December 4, 2017 |

Core Principle #3 – Rain or Shine

There is only a 90% chance of rain, but a 100% chance of PAIN.

Where: Brecksville Middle School

When: 0530 12.5.17

Who? We’ll see tomorrow in the GLOOM

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