Good Mix of Cardio, Strength Training + Tunes

AO: Badapple

When: 05/25/2022

QIC: The_OG Zima

PAX (5): Goose, Rusty, Sprocket, The_OG Zima, Wreck


Coupons/Other Things required:

  • Kettlebell, Cinder, Medicine Ball, Resistance Bands.
  • Music required. Ideally a playlist containing songs around 5 min in length
  • Don’t forget a good speaker


Mosey to Gazebo across the street. Exercises were:

  • SHH
  • Weedpicker
  • Copperhead Squat
  • Plank Jack
  • Circle Burp

The Thang:

  • Partner up: (ideally there is an even number and at least an equal number of Partners to Station. That did not happen today.
    • Partner 1 performs exercise. Partner 2 runs OR bear crawls to Q specified location. When Partner 2 comes back, Partner 1 runs while Partner 2 performs exercise. Rinse and Repeat until song is over. When new song starts, move to the next exercise/station. Rinse and Repeat through the list of exercises as every new song starts.
    • Rep count is as many as you can until your partner comes back and the next song starts.
  • Exercises:
    • Dips (using bench)
    • Seated Row (using Resistance bands)
    • Side Lunge (with KB)
    • Derkins (using bench)
    • American Hammer (KB or Med ball)
    • Bowtie (either resistance band, KB or Cinder)
    • Burpees (if time allows) we didn’t have time


  • Prayers for Uvalde, TX and those affected. Hug your kids and loved ones a little tighter.
  • Prayers for our F3 brothers who are not able to make it out today. We look forward to seeing you back in the gloom soon.


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