F3 Nyon

Breaking Rocks Backblast
Bangers Q
FNG Pot Head - welcome!
Pax: Strings, Social Bruce, Wiz, Handsome, Sponge Bob and Smiler.

Top-to-Bottom Pyramid finding and reaching all those hard to find and reach places.....!
Merkins three ways, squats three ways, skydivers two ways, dead bugs, burpees … 🥵

Nyon

Slim pickings in the dark and rain this morning: Alarm, Courgette, Smiler and Wiz made it for a collective Q in the absence of Sweat, struck down in the night with the plague 🤢5–3-1 merkins, Minches, Body-builders, Merkin jacks, uer-mer-derkins, squats of various flavours…Courgette mentioned the 5-letter word which shall not be mentioned beginning with S and ending with tretch, but we’ll forgive him this time.Hoping Sweat will have recovered to Q on Saturday at Les Rocailles but if not Wiz will cover so warm your minches up.Happy, Healthy, Strong and Fellowful New Year to you all, even the pu***es who didn’t make it this morning 😘💪

Backblast 07.12.2024 Coppet. Big thanks to all for 2 good years of F3 La Cote/Nyon Switzerland!!!

Awesome best ever turnout at 18 with a warm welcome to 3 FNGs (Popeye, Sledgehammer and Offbeat).

We completed a double session of:

Motivators & Brick prancing with

1. Celebration 5x minches (with breakdance moves)
2. 15 arse-balance Hello Dollys + stomach pound
3. 10 x 1:4 merkin jacks
4. 20 Bicycle crunches
5. 2x6 Dips and Coolers + 60’ plank
6. 15 Smurf jacks
7. Leg lifts / dead bugs
8. 15 Skater squats
9. 10 3-5-1 merkins
10. 10x2 Russian hammer
Closing with
Superman

🙏💪Big thanks to Wiz for the coffees & croissants.

Backblast:Comrades Al-Arm, Balls, Buckeye, Sir Mixalot, Smiler, Strings, Stripper, Sweat and Wiz scored up points for the May challenge: 1 mile run, 100 merkens and 30 big boys. Today's workout was based on the socialist principles of free, open to all men, peer-led....✊🏼

Backblast 13 Jan 2024 - “The PAX are back on the Blocks 🧱 💪”

Where: # breaking rocks AO
When: 7.45 on Saturday 13 Jan 2024
With: parpaings / coupons 🧱
Q: Wiz
PAX: Strings, Sir Mix-a-Lot, , Bruce, ,
and FNG Mac!

warm up
A) Jacques qui motive 5-1
😎 Mosey / Sprint
C) 2 3-count Minch 🐛

the Thang (as I believe they call it)

A) overhead block presses x 10
😎 walk-the block - hug block, 3/4 squat, step forward, back, left, right x Q discretion
C) Block travel merkins - merkin to the left, move right hand into block, merkin, both hands on block, merkin, right hand off the block, merkin, both hands off, merkin x 4
D) move your block - run 50m with your block, put it down, 3 BB, run back with your block, 3 BB, x2

Mats
A) fire hydrant 2 each side 🧯
😎 arse balance Dollys 3x10 🍑
C) one legged crabs 2x10 🦀
D) coolers 🧊
E) superman 🦸‍♂️

We were going to go around twice but the PAX were too slow so we rounded off with

Block squats Q discretion

Finish with 4,3,2 Minchworms 🐛 🐛 🐛

Welcome Big Mac! 🍔 (so named in honour of his culinary penchant) (please note correct spelling of honour).

Backblast for: Winter is coming

Where: -jetée-ao
QIC:
The PAX: , , , Mix-a-Lot

Warmup
• Motivators (5x)
• Mosey to the Jetée and back

The Thang - kept static due to snow:
- Merkins
- Minchworms
- Squats
- Crunches
- Dips
- Arse balances
- Planks
- Hello dollys

Thanks to everyone who came - it was great fun working out in the snow!

After minute: Fondue suggests that these were actually called: Snowtivators, Snerkins, Sninchworms, Slippy Dips …