04/15/2024 - Colosseum - Anti Hero
5 Burpees at each corner 4 corners = 1 lap 1 lap = 10 Box Cutters Rinse & Repeat Fill the Q
Pax: Elvish
04/11/2024 - The Rock - Core & More
WARMUP: Mosey, exercise, mosey, exercise, mosey, exercise….you get the gist THE THANG: Core exercise then an additional exercise. 20 reps each then up/down stairs for cardio. Also mixed in some…
04/02/2024 - The Rock - all about that bass
WARMUP: mosey to the lower playground and back. weedpickers, imperial walkers, sun gods, Michael Phelps, tumbleweeds THE THANG: 1. hit the weights: grab coupons and 4 reps of 10 overhead…
04/02/2024 - The Rock - all about that bass
WARMUP: mosey to the lower playground and back. weedpickers, imperial walkers, sun gods, Michael Phelps, tumbleweeds THE THANG: 1. hit the weights: grab coupons and 4 reps of 10 overhead…
04/01/2024 - Colosseum - BIG.BOBBY.BUPREES
WARMUP: The usual as I told them we’d be doing 1000 burpees OYO (April Fools!) THE THANG: BIG.BOBBY.BURPEES was theme today. We partnered up and each partner ran the opposite…
03/27/2024 - Colosseum - Prison Talk + 3rd F in the Ring of Fire
THE THANG: Ring of Fire while we reflected on prison statistics, the early life of Jeremy Prather (drug addict and criminal turned pastor), and 3rd F opportunities with those who…
03/26/2024 - Murph City - Windy Murph
Brisk morning… nice breeze… few good men of the Rock joined in to complete a Murph with us. Shout out to them for taking the distant journey and braving 100…
03/25/2024 - Colosseum - Choo Choo Pain Train
Station 1 – Merkin – Curls – Overhead press Station 2 – Copperhead squat – Split squat right – Split squat left – Squat thruster Station 3 – Blockee -…
03/21/2024 - The Rock - Murph-hersal
WARMUP: ssh, weedpicker, imperial walker THE THANG: A Murph! We did 20×5 pull-ups, 40×5 merkins, 60×5 squats. A quick mosey around the parking lot broke up the sets. We only…
03/20/2024 - Colosseum - The Ongoing Celebration of 100 F3 Workouts by Cheesesteak
WARMUP: 100 SSH’s THE THANG: Don’t skip leg day! Indian run to stairs. DORA. Partner up. One partner runs to the top of the steps, performs a burpee and runs…