It was a great morning to be out at Bayside. The weather was perfect for an early morning beatdown. Recently, we celebrated our one year anniversary at Bayside. I remember in the early days when we were trying to figure this F3 thing out that our workouts were different variations of the same style workout: COP, Dora, COT. I thought it would be a good time to get us back to those roots with a little extra to show how we’ve grown as a group.

Banana Bread (Q)
Double Header
Grandpa Bear
Charolais (R)
Six Pack (R)
Shuttlecock (R)


SSH (IC) x25
Grass grabbers (IC) x15
Abe Vigodas (IC) x15
Plank stretching

Mosey to the coupon area to grab a coupon. Mosey towards the back of the school where the lower parking lot connects. There is a good grade on this connection that helps add a little something extra to a simple workout.

Thang 1:

Dora 1-2-3

Partner runs to bottom of the hill (2nd lightpole) and back.

100 – thrusters
200 – curls
300 – squats

Thang 2:

Dora 1-2-3

Same partner exercise

100 – gas pumps
200 – flutter kicks
300 – LBCs

Mosey back to the coupon area to return the coupons. Mosey back to the flag.

5 core principles

A simple workout but it kept us moving the whole time.

– Banana Bread

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