SafeHouse Fast and Slow

SafeHouse Fast and Slow

Workout Date:



Vit D


CSPAN F3 Royalty Philly (1xRespect), 2% and Infinity from F3 the Capital, WallE (1xR) from F3 Princeton, The Rock from F3 Charleston, and Rousey (SH co-AOQ) from F3 GrandStrand (SC)

The Thang:

Conditions: 40s and cool in the garage



22 Merkins
Tempo Squats
5 Slurpees

Dynamic Total Body Mobility routine


Part 1 (Fast)

YHC has been doing this Fit Test periodically for 7 years now. The idea is in 20 minutes to get through 100 reps of burpees, squats, merkins and big boys broken up as necessary.  Given the limitations of Zoom YHC modified to 10 rounds of 10 to keep the pax together.

2 minute EMOM x10 rounds

10 Burpees
10 Squats
10 Merkins
10 Big Boys

Strong work by all YHC was leaving sweat drops like a Jocko 0430 workout.


Part 2 (SLOW)

Next we slowed things way down for some recovery Single leg Deadlifts (Cspan’s favorite)

12 minute workout 

This involves 4-5 exercises with ultra slow reps 5-10 seconds up/down for about 2 min per exercise and then a 10s isometric squeeze to burnout at the end.

Goblet Squats
Bent Rows
Shoulder Press

YHC counted out the cadence for all the reps and was gassed by the end.

My M visited midway through the squats b/c my 4 yo (future F3 Star) decided to wake up the whole house by reading his book!


We cooled down with a lunge stretch.  Squeeze those butt cheeks!


COR – 7
Praise report/Prayer requests: Unspoken

Announcements: Check out F3 GrandStrand regional website, F3 Nation VirtualWorkout Slack channel and Twitter posts for daily updates and information.  CSPAN on Q next time (2/24)!

NMMS: Feel free to Steal this simple yet effective workout to try on your regions/AOs.  Finished right on time.

Honor to lead!


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