Form Focused Functional Fitness

AO: The Hooch

When: 05/04/2023

QIC: Morphine

PAX (22): Angus, Animal, BallBoy, Birdie, Boomer, HIPPA, Maguire, Mater, McCracken, Meatball, Mounty, Pigtails, Potter, PuffDaddy, Saint2O, Springer, Sunshine, Thomas Rogers (Kasparov), Wolverine, FNG: Squatter


Today’s beat down was a back-to-basics workout centered around maintaining good form. It was also in celebration of my 9 years of F3 involvement.


Mosey to the other end of the lot for a quick set of SSH, weedpickers, little baby arm circles, and Michael Phelps

The Thang:

The goal of today’s beatdown was to focus on maintaining good form throughout a cascading set of exercises of increasing reps counts.


We did 9 sets of three exercises  of 10, 20, and 30 reps each. After each set run to the other end of the parking lot. For the first three sets, we did 9 alpha count Bonnie Blair’s at the other end and then ran back. For the next three sets, we did Alpha count mountain climbers. For the last three sets, we did 9 big boy sit ups.


The sets were as follows:


  1. Merkins/squats/LBC
  2. SSH/Merkins/Squats
  3. AH/SSH/Merkins
  4. Burpees/hammers/ssh
  5. RL/burpees/hammers
  6. Flutter/RL/burpees
  7. Drydocks/flutter/RL
  8. LBC/Drydocks/flutter
  9. Squats/LBC/Drydocks


You could break up the sets as needed. For example, in round six, you had 30 Burpee’s to do, and could break it up into 2 sets of 15 Burpees, switch to another exercise, then go back to burpees.



We welcomed Squatter to F3. Congrats to Mounty on getting his masters degree. Convergence this weekend – check Slack for details.

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