01/25/2024 - Slab - Dude Wipes

WARMUP: SSH, Imperial Walkers, Copperhead Merkins, Copperhead Squats, Sun Gods, Michael Phelps THE THANG: Ruck – trying to time hack and beat the rain back in. Made it to the…

01/23/2024 - Slab - I Just Kept on Running

WARMUP: SSH Imperial Walkers Mummy Kicks Hillbilly Walkers Ankle circles Sun Gods Michael Phelps YHC tried to drag on the WOR as long as possible to not miss any stragglers……

12/28/2023 - Slab - Hasta La Vista Navidad

WARMUP: First cul-de-sac SSH Toy Soldiers Imperial Walkers Weed pickers Second cul-de-sac Weed pickers Copperhead squats Copperhead merkins Intersection Sun Gods in cadence (2x) Overhead claps in cadence Air presses…

12/19/2023 - Slab - 🔩 Workout

WARMUP: mosey, SSH,toy soldier, bend overs THE THANG: various exercises with 36lb bar. Farmer carry Rifle carry Overhead press Squat Lunges MARY: ANNOUNCEMENTS: 12/22 3rdF bfast, 12/30 convergence, COT:

12/14/2023 - Slab - Copper Q 12/14/23 Slab

*WOR*SSH Imperial Walkers Copperhead Squats Sun gods Michael Phelps *THE APPETIZER* Run to the first mailbox, perform the first exercise then run back to the bottom. Then run to the…

10/05/2023 - Slab - CoW Circle of Work

WARMUP: Pretty standard THE THANG: Circle of Work consisted of 12 work stations, essentially was an AMRAP and Station duration was determined by shuttle run. MARY: None of that. ANNOUNCEMENTS:…

10/03/2023 - Slab - Workin’ 9 to 5

WARMUP: Mosey to the lower cul-de-sac, F3 welcome with principles, WoR was pretty standard. SSH, Copperhead Squats, Weed Pickers, Sun Gods & M. Phelps. THE THANG: We went to work,…

08/17/2023 - Slab - Stay on the Ladder

WARMUP: Movitator,WP, wind mill,MP, sungod-Bear Hug Crawl with merkin & shoulder taps, mosey to playground for balance buddie big boys THE THANG: The ladder- 5 burpee buy in then mosey…

07/25/2023 - Slab - Stolen Beach BD

WARMUP: SSH, weed pickers THE THANG: Indian run 100yd lunge and bear crawl Dora – 50 burpees, 100 merlins, 150 jump squats Duck duck bear ANNOUNCEMENTS: 3rd F breakfast COT:…