4 Pax joined in a full body beat down with our girl CINDY this gloomy morning @chop shop.  Rain and humidity also joined the workout!!!! Workout w/Cindy 3 ROUNDS 5 pull-ups 10 Rotating hand push-ups on Cindy 10 Sit-up w/feet in Cindy 10 Squats w/Cindy behind head – sumo 10 military presses   5 chin-ups […]

8 Pax came together @chopshop for a pretty stationary beatdown.  We had a special guest from F3 in Johnson City, TN @spam. Warm-up – SSH, The Reacher (@eileens favorite), little baby arm circles backward, little baby arm circles forward and Michael Phelps. Round 1 : 3 sets of 10 Jumanji Merkins, 15 Dead Bug sit-ups, […]

5 Pax battled the  gloom at the Chop Shop to knockout a non stop whole body beatdown.  We had a special guest from F3 in South Carolina Big DIF.  He rocked the beatdown! WARM-UP – Little Baby Arm Circles Forwards – Little Baby Arm Circles Backwards – Michael Phelps – The Reacher – The Hillbilly […]

COP – SSH, REACHER, TOY SOLDIER, BIG ARM CIRCLE FORWARD AND BACKWARDS AND MICHAEL PHELPS 3 blockees & 25 military presses – 20 yard murder bunny – 3 blockees & 30 weighted squats – 20 yard murder bunny – 3 blockees & 20 Kettle Bell Swings – rifle carry Cindy 40 yards and repeat 3X. […]

Started the morning looking for an area with less than a foot of water, so my pax wouldn’t need their life jackets for the workout! ✅ 7 Pax arrived with their blocks for a whole body workout. 🏋️‍♀️ YHC had pax take their blocks to the cones and then form the COP. SSH, Reachers, Hillbilly, […]

Warm-up – a jog from BOHICA to GEKKO’S parking garage to include OYO SSH, Squats and lunges to ensure we had the six in view THE GARAGE BEATDOWN run from 3rd level up ramp to 4th level crab crawl for 15 yards 10 merkins Bear crawl 15 yards 20 Freddy Mercury’s down 4 flight of […]