F3 Hudson

Monday Beatdown

Mon., Jun. 16, 2025

Exercises with Tires, Cinder Blocks, and Bricks

Mon., Jun. 16, 2025 / 05:30 am - 06:15 am / Christ Community Chapel

Rowboat

Warm-up:

SSH, Slow Joe Kelleys, Stir the Coffee, Michael Phelps

Workout:

  • Mosey to shed
  • Broke up into 2 groups. Each Group needed 2 coupons, 4 bricks, and 1 tire.
  • Circuit 1: 3 rounds
    • Partner A tire flips 100 feet and then sprinted back to start line while Partner B completed 10 Thrusters (cinder block), 10 Derkins, and 10 Lateral Raises (Bricks)
    • Then the partners switched…Partner A did the 10 thursters, derkins, lateral raises while Partner B sprinted to the tire 100 feet away and flipped the tire back to the start line
  • Circuit 2: 2 rounds
    • PAX completed this all together
      • 20 Dying Bugs (Bricks)
      • 15 BBSU (Bricks)
      • 10 Plank Pull Throughs (Cinder Block)
  • Circuit 3: 6 minutes of EMOM
    • Partner A Tire Flips (out 3 parking spaces and back) while Partner B does Curl to Press (Cinder Block)
    • Partners switch workouts EMOM
  • Finish with 12x Heals to Heaven…CLEAR!

COT:

  • Colossians 3:23 – “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”
  • Reminder that we don’t get our identity from our work. Rather, the quality and excellence of our work should flow from our identity.