Cesar Archives - F3 Rock Region

Dragon Ball or Burpee time!

Come on out to The Goose tomorrow night for a Cesar lead workout. It will either be DragonBall if there’s enough PAX or a burpee fest. Lawd deliver!!

March 8, 2023Slackblast1st f, Preblast

WARMUP: 25 ish in cadence SSH MNC INC in front SAC over head SAC (no rest) LSS Cherry Pickers THE THANG: Mosey to the tree line Dora 1-2-3 Mosey to the traffic circle Dice of Death 1 PAX roll and run everyone else does the exercises on the dice 2 rounds Mosey to the drive […]

February 21, 2023Slackblast1 m night at the museum natm

HERO WOD: Laredo

WARMUP: Warmed THE THANG: Laredo HERO WOD 6 rds 24 Squats (on my down) 24 Merkins (on my down) 24 lunges 12 out and back 1 lap (pickup 6) All together completed MARY: ANNOUNCEMENTS: COT:

January 2, 2023Slackblast1 m night at the museum natm

What’s tabata with you?

WARMUP: SSH, MNC, Windmills, IW, HW THE THANG: moseyed to the track did some 7s on the bleachers followed about 25 mins of Tabata using the Seconds app. Lots of merkins and 90s Jams MARY: little bit at the end for about 3 mins ANNOUNCEMENTS: 9/10 convergence COT: prayers for the pax mentioned at COT.

September 5, 2022Slackblast1 m night at the museum natm

AO SPOTLIGHT: The Goose

WARMUP: IC: MNC, IW, HW, CP, SSH THE THANG: It was my turn to teach the PAX about this awesome evening AO. I found the 1st BB of the 1st workout that happened at The Goose and went from there. After warmup we moseyed to football field. Crab walk to 50, 10 burpees, bear crawl […]

August 18, 2022Slackblast4 th the goose

Gauge Quickie @ The Goose

WARMUP: Gauge led us in some good ole WM, MERKINS, HW, IW, chest circuit warmup. THE THANG: My man Reborn had to call an audible and Gauge answered the OMAHA!! So Gauge on the fly threw together a beat down! After warmup we went to the track where we stayed. 11s: Merkins, Shoulder taps with […]

August 11, 2022Slackblast4 th the goose

King Tuts Tomb

WARMUP: stretched a little THE THANG: burpees just a little bit, bear crawl some, a couple of random exercises MARY: ANNOUNCEMENTS: bethel meal tomorrow, damn 2 damn, AO spotlight COT:prayers and praises

August 8, 2022Slackblast1 m night at the museum natm

“Dee” Hero Workout

WARMUP: 3 ssh IC THE THANG: Mosey to track at school. I found this Hero WOD online and plan to throw these in every so often. Couldn’t find the story behind it but it kicked our butts BUT us 4 finished the WOD! 4 Rounds: 40 Squat 30 Hand Release Merkins 20 Burpees 400 meter […]

August 1, 2022Slackblast1 m night at the museum natm