1st Day of April…

AO: The (Virtual) Furnace

When: 4/1/2020

PAX: 12 (Ratatouille, U-Haul, Stu, Spatzle, Messy, Timber, Pink Gorilla, Focker, Sweater Vest, Armstrong, Wilson, C(L)ockblocker)

FNG: None

Q: Chief


Welcome to virtual F3 Phoenix via video conference! Different than working out in gloom together? Yes. Still just as painful of a beat down? Yes. Time to get started, lets go!



Lawn mowers plank pulls (IC x 10)

SSH (IC x 15)

Merkins (IC x 10)

The Thang

  • Arm Circles – IC x 25 front followed by IC x 25 back
  • Presses – shoulder presses (25) with coupon
  • Randys – IC x 50
  • Iron Mikes – 20 with coupon
  • Ladder jacks – 20 OYO
  • Failure to launch – got up to 8 lift offs!
  • Outward (sumo) squats IC x 20 with coupon, calf raise IC x 20
  • One legged burpee – 5 per leg OYO
  • Ladder jacks round 2!
  • Scorpion dry docks – 10 per leg

YHC, while trying to catch his breath, called the workout at 6:06am and applauded the PAX for their hard work for a less than full beat down. It was in fact our first virtual beat down so we deserve a break, right? WRONG…APRIL FOOLS! I’m sure nobody saw that coming…

Finish up with some Mary to get us to the 6:15am (sorry, not on Focker time here) mark.

Mary – American hammer with coupon followed by ring of fire led by the PAX!




Virtual Coffeeteria / Q Source immediately following

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