09/07/2021 - Murph City - Modified Murph
Short mosey to the pull up bars for a little warm up. 10 side straddle hops and to the thang. Start with 15 pull-ups Mosey to the top of the…
Pax: Barbossa
09/03/2021 - Clinic - 9.3=49
warm o rama Walk around the stage in cadence 9Toy soldier 9 Weed picker 9 Overhead Claps, 9 Chinooks 1 side straddle hop I reminded everyone that this is not…
09/01/2021 - Clinic - Loredo (Modified)
VQ this morning grateful for all the men that showed up for our hero
08/30/2021 - Clinic - 7 rounds of throw down
140 merkins 140 box cutters 140 side step squats 140 dips 140 Ben Dover extra Inch worm merkins, Mike
08/10/2021 - Murph City - Building Strength With Good Form
Warmorama: Short Mosey for the F3 Introduction. Warm up mosey by doing some Butt Kickers, High Knees, Sun Gods then at every other street light we pushed the pace ran…
08/02/2021 - Clinic - Back to School
We had a stellar showing for the Back to School Beatdown! Five periods, well four, of high intensity exercises targeting legs and core. Burpees were called out at random in…
07/26/2021 - 3rd F - Scamper’s Pyramid of Love
Warm-O-Rama: Left the amphitheater for a mosey only to immediatley U-Turn as our FNG yelled out his window “Am I supposed to be running with y’all?” After picking up the…
07/30/2021 - Clinic - E-Tool I hate you
Third Friday, so an early 0500 start. A strong group of HIM showed up early to suffer so I made sure we did. Warmarama- had to keep it short because…
07/29/2021 - Radio Silence - The Launch
Saluki was the mystery Q. It was a mystery so that you PAX would show up. It worked. He started the Radio Silence BD (We don’t want to wake the…
07/23/2021 - Clinic - Baseball and Bad Jokes
Very short Mosey; Copper Head Merkins, Copper Head Squats, SSH – 7 in cadence, 7 silent – must stop together – only had to do it once more to get…