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…
Pax: Dry Socket
04/18/2025 - Armory - Fixing an empty Q sheet with interval training
WARMUP: a nice half mile jog with some of the standard and a little bit of yoga since the guys were crying about their legs after radio silence yesterday THE…
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,…
03/28/2025 - Armory - Dolly needed encouragement today but powered through
WARMUP: quick mosey and emergency bathroom stop, WP, CH squats, arm circles, dry docks, CH merkins THE THANG: Starting in the end zone, and the PAX attempted: 40 yds of…
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…
03/21/2025 - Armory - The Fittest AO in all of F3 Cherokee
WARMUP: a short mosey to make sure our Original Q wasn’t coming in hot. Hit the boys with the standard and then chest complex that left Dory in a state…
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…
03/07/2025 - Armory - Tower of No Mercy
WARMUP: quickly mosey, followed by weed pickers, ssh, ch merkins and ch squats, followed by another quick mosey THE THANG: At the top of the stairs, the PAX would perform…