02/22/2024 - The Rock - Enter Mr. Sandman
WARMUP: Mosey’d to football field. SSH, WP’s, Copper Head Squats, Pepper Grinders, Little/Big Baby Arm Circles (forward and reverse), MP’s THE THANG: Round 1: Sandbag Squat Thrusts. Two teams. One…
Pax: Guinea
02/19/2024 - Colosseum - FlexForge – More action less idling
WARMUP: SSH x 15, Imperial Walker x 10, weedpicker x 6 THE THANG: Stairs merkins: 1 merkin = 1 damage Up the stairs + five burpees= 25 damage 10 burpees…
02/13/2024 - The Rock - Coupons for gettin’ swole
WARMUP: SSH, copperhead merkin, copperhead squat, weedpicker THE THANG: four round pyramid consisting of: coupon swings (30, 40, 60, 35) diamond merkins (10, 15, 20, 12) coupon squats (10, 15,…
02/08/2024 - The Rock - Crypto To The Stars (there was no moon)
WARMUP: Jog into the dark recesses of Harrison Park. One man lost his footing and almost fell off the cliff into the abyss, but the PAX rescued him. Jumped into…
02/06/2024 - The Rock - String of Bear Crawls
WARMUP: SSH, Imperial Walker, WeedPicker THE THANG: Four corners of crawling: 50yds of bear crawls 50yds of monkey crawls 50yds of crawl bears 50yds of monkey crawls String of pearls…
02/01/2024 - The Rock - Three Consecutive Seconds of Happiness
WARMUP: Moseyed to front of theater. Made up words that may or may not actually be in the F3 mission statement. Nobody seemed to care that early. Imperial Walkers, Windmills,…
01/30/2024 - The Rock - Chickens on the football field
WARMUP: The usual THE THANG: Had the football today. Cheesesteak created a game as we moseyed to the field. Pass the football around and if drop we do 1 burpee…
01/18/2024 - The Rock - Thursday Morning AMRAP at The Rock
WARMUP: SSH’s, (25) Merkins, WP’s, SG’s, MP’s THE THANG: Rifle carry coupon to AMRAP Pavilion. One exercise w/coupon AMRAP for each song. Music provided by Jock Jams Volume 2. Guinea…
01/16/2024 - The Rock - Catch the Polar Bomb if you Can
WARMUP: SSHs, IWs, WPs, SGs, MPs THE THANG: A Polar Bomb is incoming so we did a variation of ‘catch me if you can’ with BOMB Burpees Overhead claps Merkins…
01/11/2024 - The Rock - Inaugural Double Lung Taint Punch
THE THANG: Coupons then Football Field Coupons: – Rifle carry – Blockies 11 – Freddie mercury and air squats in between – Coupon Curls 10 + 20 + 10 -…