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....✊🏼