F3 Gold Rush
Plant. Grow. Serve.
Claudio is a Heartbreaker

Claudio is a Heartbreaker


QIC: Tech Deck

PAX in Attendance:

  • Psalty
  • Babyback
  • Honey Bear
  • Dome
  • Yoshi
  • ConAir
  • Excite Bike
  • Coleman
  • Posh ( Technically Downrange??)

YHC really wanted to focus on 3S2T today and what better way to do it than on Claudio!


  • AC/DC Thunderstruck
    • PAX did SSH throughout the song and did Burpees when the word Thunderstruck was said (I messed up and it should have been anytime Thunder was said). Additional complications arose when my bluetooth speaker died…YHC recovered and led a great beatdown after.

The Thang

  • Mosey to bikepath…
  • #1 Bataan Death March w/ 5 Merkins all the way to Claudio
  • #2 Heartbreaker 1-2-3
    • Like a Dora 1-2-3 but the non-rep partner is running up Claudio to second light pole with a run/mosey back.
    • Rep Partner is working on
      • 100 merkins,
      • 200 (2=1) Mtn. Climbers
      • 300 monkey humpers
    • Partners are working through reps cumulatively.
  • #3 Indian Run back to bike trail on the way back to the flags
    • YHC threw in a few exercises for some Pearls on a String action.
      • 20x Plank Jacks oyo
      • 10x Shoulder taps IC
      • 10x LBC IC

7 Minutes of Mary (Quite the Barn Burner!)

  • 20 LBC IC
  • 20 E2K IC (10 per side)
  • 20 American Hammers IC
  • 20 High Fluters IC
  • 20 High Dolly IC
  • 15 Low Flutters IC
  • 15 Low Dolly IC

*Side note- Psalty reassumed the mantle of “Keeper of the Gloom Horn.” He reasserted his dominance by releasing a gloom horn that interrupted many PAX’s ability to keep moving through the cadence call. ConAir was one such victim who could be heard laughing through multiple reps of American hammers whilst also being rendered completely paralyzed from the effects of the fallout. Rest assured, YHC was a pro and did not break the cadence call through the entire duration of Psalty’s eviscerating gloom horn.


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