Murphy's Law dished out a beat down for grown ups. Lots of murpees, bear crawl, lunge walk and star jumps. Simple, not easy. Especially not easy. #f3dortmund

On a calm Sunday morning we did 5 rounds of... P1 10 reps P2 amrap Switch Move to next couple 10 Abyss shoulder tap Merkin Squat 10 Dip on bars Low wide mountain climber 10 Chin up Hillbilly 10 coupon curl + thruster Flutter kick #f3dortmund

Sunday morning. 2 degrees Celsius. 2 PAX. 1 Thang. Spartan 150. 15 X (100m sprint + 10 Merkin) #f3dortmund

It is so very good doing this together. Ladder up, 1-10, ratio 1:3 Burpee : BBSU 10 round of: 10 Mountain climber, 50m run Ladder up, 10-100, High knees lr1, 50m run #f3dortmund

Murphy's Law made us grind through a 9 corner extension with 5 Merkin 10 Monkey Humper 15 Carolina Dry Dock 20 One Leg Squat 25 Hillbilly 30 Shoulder Touch 35 Hip Twist 40 Squat 20 Diver What a burner! #f3dortmund

Today was beast mode day. Dora 234 200 burpee 300 big boys 400 squat /250 meter running Simple, not easy! #f3dortmund

Happy Sunday with 100 burpees 11s big boys + plank leg lifts tabata monkey humper 8x20/10 Simple, not easy. We like that very much! F3Dortmund

Strong sunday morning. 11s angel grinder, bbsu, run Ring of fire: coupon curls, chair twist left and right 50 American hammer IC #f3dortmund

Does Mrs. Doubtfire look exhausted? Yes. Why? It was a strong Sunday morning. 11s Stomp hugger merkin, Wind shield wiper+leg lift, (Hillblilly, coupon curls for transition) Tabata 8x30/30 plank #f3dortmund

What time is the best time for a beat down? Any time is the best time for a beat down. 11s bbsu/burpee, in between lots of bear crawl, Bobby Hurley, and running. Let there be no hate in your heart! #f3dortmund

Simple not easy. 20x 2 min 10 burpees, running until next round #f3dortmund

Today we rinsed & repeated 40 minutes of... 10 Abyss merkin 9 Imperial walker lr1 8 BBSU 7 Mountain climber lr1 6 Monkey Humper 5 Hillbilly lr1 4 Shoulder tap lr1 3 Pull up 2 Full body circle  1 Burpee #f3dortmund

We had a BLIMPS day! 1) 6 corner extension 05 B 10 L (lr1) 15 I (lr1) 20 M 25 P 30 S 2) BLIM on the string 20 B 40 L (lr1) 60 I (lr1) 80 M #f3dortmund

Power Sunday! Rinse an repeat for 30 min 5 merkin 4 plank jack 3 mtn climber lr1 2 shoulder touch merkin 1 plank jump 5 LBC 4 leg lift 3 bbsu 2 v-up lr1 1 turkish get up 5 Hillbilly lr1 4 monkey humper 3 lunge step 2 kosaken squat lr1 1 deep slow squat 30 sec rest #f3dortmund

5 PAX at a fine Sunday morning.  2 rd of 5 BOMBS 5 coupon BOMBS Tabata 10x30/20 Cpn wind shield whiper Leg lift, cpn held high 1 rd of 5 BOMBS 5 cpn BOMBS 4 min brp ping pong Welcome Whopper! #f3dortmund

Simple, not easy. 10 rounds 10 exercises 10 reps Merkin LBC Shoulder touch lr1 Manatee lr1 Mountain climber lr1 Hillbilly Squat Imperial walker Touch toe bend back Side straddle hop #f3dortmund

We got #bettertogether with some run & gun. Sprint and exercise 9 corner extension 5 big boy sit up 5 monkey humper 5 merkin 5 plank jump 5 deep squat 5 burpee 5 leg lift 5 imperial walker 5 Peter Parker Bear crawl 25 burpees #f3dortmund

Woody led a wonderful 11s with slow merkin, slow deep squat, and duck walking in between. We burned our legs some more with Bring Sally Up and box cutters. Woody completed month 6 at #f3dortmund. Congratulations!

8 tabatas on the string 8x20/10 each Shoulder touch merkin Flutter kick Hillbilly LBC Low plank Just hanging from pull up bar BBSU Monkey Humper #f3dortmund

Simple, not easy. 4 tabata 8x20/10 Imperial walker Shoulder touch merkin High Knee Big boys 100 burpee to finish strong. Mary #f3dortmund