4 Quarters

AO: Widowmaker

When: 05/20/2023

QIC: DeLorean

PAX (12): Boomer, Cox, Mater, NRA, Skip-pe, Speedo, Sunshine, Tater, Tenderfoot, TURK, Roy


Beautiful Saturday at The Widowmaker


1st Quarter:

Extended Warm Up:

1 mile run

Al Gore –> SSH –> Weed Pickers –> Arm Circles –> quad stretch –> hip flexor

The Thang:

2nd Quarter:

Widowmaker BLAST

(4 reps) start at the bottom, and run full speed to the top of the hill.


3rd Quarter:


  • 200 Mercans, 200 squats, 200 American Hammers
  • 200 Dry Docks, 100 Bobby Hurleys, 200 Dying cockroaches


4th Quarter:

Rock & Fun:

  • 1st song: Imperial Walkers –> burpees
  • 2nd song: Shoulder tap planks –> mercans
  • 3rd song: gas pumpers –> Freddy Mercury –> T-Bones(bars)?



40 burpees in honor of Nacho Libre’s 40th bithday!


I appreciate all the Brothers of F3.  It is an amazing community with amazing people. the workout is secondary to the Brotherhood.

A few folks dealing with hard times, Lord be with them

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