Girl Power!

  • Workout Date - 06/09/2023
  • Q In Charge -
  • The PAX -
  • AO -


29, yes 29 brothers, gathered in the cooler, morning gloom for a record setting pounding.



Warmup, er NO!

Payton Manning right out of the gate (18 burpees on your own)

Count off by twos and split up for group 1 and group 2.  Mosey down Main St towards Bowater Garage.

Brief Plank-o-rama

Group 1, led by Bartman, take off for a glorious run around Fluor Field.  Have fun!

Group 2 with 1D into the garage for a Modified Jacob’s Ladder

  • 1 Burpee at the bottom, 1 Burpee at the middle and Burpee ladder to 7 at the top of the ramp.
  • Repeat with the 1 & 1 at the middle and bottom on the way down.  I wonder how Group 1 is doing?
  • Plank up when finished

Swiiiitch!  Group 2 takes off on their run with WiFi and Group 1 into the Garage with 1D for the same Jacob’s ladder.  Yes,YHC did it twice.  Smoked!!

Mosey under Main St, up the stairs to Main St.  Perfect timing as Group 2 returned.

Form two lines for a Leg Crush:

  • 4C Squat (with a side squat in the middle) x 14
  • 4C Calf Raise x 10
  • 4C Squat x 10
  • 4C Calf Raise x 10
  • 4C Squat x 16
  • 4C Calf Raise x 16

Mosey back to PC for 6 MOM (EC has the Q)

  • Russian Twist x 25
  • LBCs x 25
  • Windshield Wipers (This was for Hootie)


  • This was an awesome morning with 29 Brothers!  Welcome for the 5 Ladies, er FNGs.  Do not mistake theirs new names for their effort.  Very strong with a 56 YO and a 57 YO.  Coach, we missed you, and you now have company!  You three inspire us ALL!
  • Obviously, Name-o-Rama had a theme today.  In fact, very good chance that TBC will be renamed Mary Kate, as his twin sister, er Brother, Jason, is one half of the Olsen Twin Dynamic Duo
  • We split the group in half to better manage the mayhem.  I think it worked out just fine.  How are those legs doing?
  • HDHH is Wednesday at 5:15 pm at The Ale House on Woodruff Rd.
  • Next Workout is Thursday with a Mystery Q.  Do Not miss this one and get some sleep on Wednesday.  Bring an FNG
  • 1st Annual F3 Hangar Party is scheduled for August 17th at The Downtown Executive Airport.  Details to follow


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