Author: Joe Asis

Knockout with a twist…Call it Nasty Knockout!

we set up 6 stations: tire flips, curls w/blocks, overhead press w/blocks, kettlebell swings, Alta’s balls, and Hill climbs w/weighted bags.

the object of the game was be the last man standing! If you knocked someone out, you sent them to a station to exercise for the rest of the game. Early in the game we realized we all needed to work on our jump shots… all of us except for Top Hat because this 54 yr old man was str8 wet with it! Respect 🫡… not one of us young studs wanted to shoot in front of him. He was knocking people out like LL Cool J’s mama told him to 💪🏽

In between rounds we racked and stacked a bunch of chest exercises. Blowing out those chest muscle’s definitely made it harder to shoot with any accuracy, although we didn’t need much help with our lack of accuracy 😮‍💨

(Round 1)5 burpees

(Round 2)5 burpees+10 merks

(Round 3)5 burpees+10 merks+15 Mike Tyson’s

(Round 4)5 burpees+10 marks+15 Mike Tyson’s +20 big boys

Final Disclaimer: Ocho is a cheater… his new F3 name is Dirty Ocho!

3 words… Dirty… Double… Elevens…

Started the morning with the Word 💪🏽. In Colossians 3:12-14 Paul gave us so many virtues that we take for granted these days. In a world that is desensitized through social media and self focused let’s remember to show one another Love which binds us all in perfect unity. Let’s be leaders in our community and change the world one interaction at a time. Today’s VQ was a win with 17 in attendance! We hit it hard right out the gate with EMOM’s (Blockee Style)! Incorporated some nice station work with Atlas Balls,Tire flips, and more! Finished up strong with some Sallies 🫣. Shout out to @wattsup, Happy Birthday big dawg! Thanks for not wearing your birthday suit! Big shout out to my boy @hotcorner for your help with the winky 😉… your leadership, mentorship, and most importantly friendship is greatly appreciated 🫡 Now let me get 2 claps and a Ric Flair! 👏 👏😮‍💨