Foundational Form – Candu – Boneyard – 7/18

QIC: Candu

Date: 07/16/2019

PAX: Deep End, Ducktales, Iron Butt (Respect x2), Lutefisk, Sunburn (Respect), Cliffhanger, Dirk, The Count (Respect x2), Milkman

AO: Boneyard

Conditions: So frickin moist, damp if you will (i know you will)


SSH x 15 IC

Slow Squat x 15 IC

Finkle Swings x 10 each leg

Windmills x 10 ICn

Seal Straddle Squats x 15 IC

Merkins x 10 IC

Carolina Dry Docks x 10 IC

Monkey Humpers x 10 IC

Mtn Climbers x 10 IC

The Thang – Foundational Form

5 Each of everythang

Form Form Form– Deep, Down, Controlled, Thoughtful, Precise, Intentional

No leverage, no body weight, no momentum 

2 Groups – Upper Body & Lower Body

Upper Body – Chin-ups, Dips, Inverted Rows, Pull-Ups, Kerlina Dry Docks

Lower Body – Deep Assisted Squats, Spilt Leg Lunges, Balance Squats, Leg Raises, Jump Squats

10 each kinda guy? Tough, hold the 5th until failure

Complete all upper, lap, complete lower, lap

Need to modify> Modify intentionally, focusing on getting where you need to be to accomplish the desired move with enough assistance to execute the desired move with purpose and control 

Next Round – 3 each

Next Round – 1 each – slow as you can go


Jesus Is Calling  – Self Pity is a Slimy, bottomless pit

Candu’s interpretation: Headed towards the slope? Come to F3 more. Feeling low? Tell a F3 confidant. Then come to F3 more. Things not going your way? Come to F3 more. Things going your way? Come to F3 more and share your positive energy!!!


You’re always supposed to focus on form!!! – The Count

Deep End came out of the depths to be with us, opened up a lil bit, & used F3 to spring his way into a big personal day. Proud of him.  Look forward to more consistency outta him. 



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