The Boomin System

AOOlympus QICBa da Boom The PAXHighlander, Hightower, Nano, Dunder, Glee, and Mule WarmupsSSH Arm Circles WMH Cherry Pickers Hillbillies Imperial Walkers Mountain Climbers Calf/Hip Stretches The ThangTimer: 20 Bonnie Blares followed by stair run- reach the top: 5 burpees, run back down. Stations included: 2 Pax sparring with boxing pads (gloves optional), followed by overhead …

Got Hot Dish?

We do now! Maj. Payne brought an FNG to the Compound this morning. He grew up in MN and worked in a cheese factory, so we named him Hot Dish. Hot Dish acquitted himself well of his first F3 workout, featuring: Warm up: SSH, Mtn Climbers, Merkins, Finkle Swings, Flying sun gods, Flutter kicks, downward …

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