09/09/2025 - Holy Iron - Some Men Have Bigger Bells than Others
WARMUP: Mosey around the Church. Imperial Walkers, Weed Pickers, Copper Head Squats, Merkins, Sun Gods, Michael Phelps. THE THANG: Partner Up. Home plate – 5 reps, 1st base – 10…
Pax: 8-Bit
09/04/2025 - Stoneclad - Very hard to count 121, 131, 151
WARMUP: SSH, IW, WP, CS, SG, MP THE THANG: Moving Target Complex, see below MARY: Ring of fire of KB swings and Squats. ANNOUNCEMENTS: Convergence 9/11 at SC with Paragon,…
08/18/2025 - Cheetah - Indians and Ladders
WARMUP: Mosey to bball area and did the usual. Side straddle hops, Imperial Walkers, Weed Pickers and Sun Gods THE THANG: This masterpiece played out in 3 parts. First off,…
08/14/2025 - Stoneclad - Only half the board…
WARMUP: Triad standard: mosey, ssh, impw, weed pickers, sun gods, good mornings, Michael Phelps THE THANG: 100’s: (4 sets of 25 reps for each exercise) Benchpress Curls Bent over rows…
08/12/2025 - Holy Iron - The Q’s watch is always right!?! Nah.
WARMUP: Some SSH. Weedpickers. Then Name-o-Rama? THE THANG: EMoM w/laps MARY: ANNOUNCEMENTS:
08/09/2025 - Black Ops - FNGG – Friendly New Guy Generator!!!
WARMUP: Moseyed down to the field and circled up on the right side for: 10x SSH 10x Copperhead Squats 10x Toy Soldiers OYO Sun Gods OYO Michael Phelps THE THANG:…
08/07/2025 - Stoneclad - what’s yacht rock?
WARMUP: holy trilogy + good mornings THE THANG: 7 Diamonds -triceps exts 14-kb swings 21-chest presses 28-curls 28-dead lifts 21-bent over rows MARY: 20 reps of an exercise ANNOUNCEMENTS: fun…
08/05/2025 - Holy Iron - Not as fun as last weeks bd.
WARMUP: SSH, Weedpickers, Merkins THE THANG: 20/15/10/5 Reps of Curls, Squats, Merkin pull-throughs, Kettlebell Swings, and Deadlifts. Mosey after each round. Moved to the back of the building and conducted…
08/01/2025 - Kratos - It’s All in the Hips
F3 Beatdown: “It’s All in the Hips” * SSH x 25 * Hip Circles x 10 each direction * Toy Soldiers x 15 * Imperial Walkers x 20 * Glute…
07/26/2025 - Black Ops - Trad Black Ops Beatdown
WARMUP: Mosey to the grass. Explained F3 – Mission and 5 core principles. Side Straddle Hops, Weed Pickers, Squats, Merkins, Sun Gods, Michael Phelps. THE THANG: Partner Up. 50 Merkins,…