Carpe Diem

AO: The Wood

When: 04/19/2021


Number of Pax: 6

Pax Names: Binford, Bob Villa, Bunny Hill, Cyclone, Pi 3.14, Sparkler,

Number of FNGS: 0

FNG Names:

QIC: Bob Villa

The BackBlast:



Motivators: From 7

Good Mornings IC: 10

Arm Circles IC: 10/10

Abe Vigoda’s IC: 10

Grab Coupon & Mosey to the side of the hill.

On the side of the hill we did a 90 second tabata workout with 80 seconds of each exercise & 10 seconds of rest.

1. Chest Press

2. Run up the hill & back down

3. Monkey Humpers

4. Burpees

5. High/Low Plank

6. Run up the hill & back down

7. Right Arm Lawnmowers

8. SSH

9. Left Arm Lawnmowers

10. Run up the hill & back down

11. Coupon Squats

12. Mt. Climbers

13. Skull Crushers

14. Run up the hill & back down

15. Dead Lift

16. Bobby Hurley’s

17. American Hammer’s

18. Run up the hill & back down

19. Curls

20. Apollo Ohno’s

21. Overhead Press

22. Run up the hill & back down

Mosey back to the flags and hold plank until 6am


after a trio of people I know have passed away… I just wanted to emphasize Ceasing the Day! Carpe Diem! Take what we gain at F3 and keep it going all day. Make the most of everyday in the gloom but more importantly… in all aspects of your life.