05/08/2025 - Radio Silence - Merkin mania
WARMUP: quick mosey, ssh, WP, lunge squat stretches, ch merkins, M Tysons THE THANG: The PAX mosied to the soccer field, opposite the hill. The runner-man ran to the top…
AO: Radio Silence
Bootcamp Style
05/01/2025 - Radio Silence - May Merkin Madness
Nice and wet at RS this morning. In spite of the rain we got after it. We started off with a mozzy to one side of the parking lot, then…
04/24/2025 - Radio Silence - Merkin Madness
WARMUP: ran up to the gazebo and did side straddle hops, Copperhead Merkins, mountain climbers and shoulder taps, Copperhead squats, weed pickers, sun gods and Michael Phelps. THE THANG: did…
04/17/2025 - Radio Silence - USS IOWA BB-61. Gun Turret #2. 04-19-89
WARMUP: Mozey then SSHs, Hill Billy Walkers, Merkins, Squats, Windmills, Weedpickers, Arm circles and F3 mission and 5 core principles. Retrieve a Coupon from the Qs truck and proceed to…
04/10/2025 - Radio Silence - More Calsu
WARMUP: regular stuff THE THANG: Calsu ENOM, 3 burpees then as many Thrusters with coupon as possible. Total 100 Thrusters. AAL arms, abs and legs) 25 each curls with coupon,…
03/27/2025 - Radio Silence - HIIT Dodgeball
WARMUP: SSH, Weed Pickers, Merkins, arm circles THE THANG: HIIT Race: 20 SSH, 20 OJ Squats, 20 Curls with Qpons, 20 BBS, 20 Burpees and Duckwalk or Bear Crawl back…
03/20/2025 - Radio Silence - No Mercy Merkins for rest
WARMUP: quick mosey, followed by WPs, SSHs, CH squats, MPhelps THE THANG: Whilst the final two pre-runners made their way home, the PAX enjoyed the Cocaine Bear Crawl up and…
03/13/2025 - Radio Silence - Let the Cards Decide
Perfect F3-ing whether this morning. We began with a mozzy around all three tennis courts, stopping back at the parking lot for the- WOR: 20 SSHs 10 Copperhead Squats 7…
02/27/2025 - Radio Silence - MACHISMO MANMAKERS
WARMUP: 5Reps of the stuff- SSH, Hillbilly Walkers, Merkins, Weed Pickers, Arm Circles and Michael Phelps. THE THANG: Mozey to grass hill with a Coupon of Your choosing, Most used…
02/13/2025 - Radio Silence - QUAD DESTROYER
Warm-up: Mosey 20 SSH 10 Windmills 10 Little Baby sub gods 10 Imperial Walkers The Thang: The Pain Station (30 min AMRAP) 50 Squats 40 Lunges (20 each leg) 30…