04/18/2024 - The Rock - Wingin’ it
WARMUP: SSHs, some moseying THE THANG: Murder bunny pearls: Murder bunnies across three parking spaces and then some exercises. exercises included 15x overhead presses, 15x curls, 15x goblet squats, 15x…
Pax: Measure Twice
04/12/2024 - The Perch - There will be Fahnenbarlauf!
WARMUP: Ruck to center of parking lot. THE THANG: Divide into two teams. Poor explanation of the rules… as expected. Each team hides a sandbag, and prepares to capture the…
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…
03/14/2024 - The Rock - Aliens Zap Bigfoot In For A Split Second
WARMUP: Stuff THE THANG: Terrible 1. Shake and Bake on the Band Practice “field” 2. Stairway to Sevens at the Football Field 3. Merkin Ladder from 15 down (DigEm especially…
03/05/2024 - The Rock - Curse Q!
WARMUP: Long mosey to one end of the park, SSHs, SGs, MPs THE THANG: Long mosey all the way back to the football field (we were nice and warm by…
02/14/2024 - Colosseum - Heart Breaker Challenge
WARMUP: the usual THE THANG: I gotta break your heart to make it stronger! Set 1: Any order and breakup as necessary. Run large hill after each exercise is complete…
02/09/2024 - The Perch - Cheating is Encouraged
WARMUP: Side Straddle Hop – 20 (cadence) Weed Picker – 10 (cadence) Windmill – 10(cadence) Michael Phelps (OYO) THE THANG: Intro: YHC was crossing streams and going to the other…
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…
02/05/2024 - Colosseum - ATL Hip-Hop Merkin Monday
WARMUP: side straddle hop, weed pickers, windmills, arm circles, michael phelps THE THANG: – 30 dips (x2) – 30 incline merkins (x2) – 30 step-up (x2) – air chair on…
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,…