05/31/2024 - Clinic - What’s the F3 Credo?
WARMUP: Circled up and went over the 5 core principles. Random PAX were called out to respond during this time. Wrong answers were rewarded with 5 burpees. THE THANG: What’s…
Pax: Elvish
05/28/2024 - The Rock - Murph/Rock Convergence and 10 Year Recovery Celebration!
WARMUP: Mosey’d to the football field, WP’s, Copperhead Merkins, SSH’s, SG’s, MP’s THE THANG: 1. Evolutions: 2 minute low plank at the goal line followed by a 50 yard bear…
05/22/2024 - Colosseum - Heck-tangles
2 Groups 5 mins each Halftime = ring of fire Tri-Pain-gle 1. Burpee – 10 2. Carolina Dry Dock – 10 3. Squats – 10 Heck-tangle 1. Curls – 20…
05/21/2024 - The Rock - No Games Today!!!
WARMUP: Mosey, SSH’s, WP’s, Copperhead Merkins, SG’s, MP’s THE THANG: Cheesesteak: Partnered up for DORA. 100 Diamond Merkins, 200 Jump Squats, 300 Calf Raises + Air Presses, one partner runs…
05/20/2024 - Colosseum - You’re all sigma to me
WARMUP: Experimental long mosey around the campus — down 92 and around. Maybe some IWs as well. THE THANG: Working on our cardio endurance while listening to experimental Gen Z…
05/15/2024 - Colosseum - Dora Stairs MH Planks Merkins
WARMUP: Normal with some heckling THE THANG: Dora w/ stairs climb Monkey Humpers – 100 Copperhead Squats – 2x Planks or Merkins – 300 LBCs – 2x Planks or Merkins…
05/14/2024 - The Rock - Stadium Merkins
We found the stadium stairs and did bear crawls and merkins up and down…lots of times. Even mixed in burpees too. Overall 416 merkins were merc’d this
05/13/2024 - Colosseum - 400 Merkins
WARMUP: (10) Merkins, SSH’s, (10) Merkins, WP’s, (10) Merkins, Copperhead Squats, (10) Merkins, SG’s/MP’s, (10) Merkins THE THANG: 22’s in the parking lot. (20) Incline Merkins, Rifle Carry Coupon downhill,…
05/09/2024 - The Rock - Manion BD
WARMUP: mosey and warm up our legs THE THANG: I stumbled upon the Manion WOD online and it sounded like something I could easily adapt to a BD at the…
05/08/2024 - Colosseum - Merkins
WARMUP: THE THANG: Merkins MARY: ANNOUNCEMENTS: