04/24/2025 - Radio Silence - Merkin Madness
WARMUP: ran up to the gazebo and did side straddle hops, Copperhead Merkins, mountain climbers and shoulder taps, Copperhead squats, weed pickers, sun gods and Michael Phelps. THE THANG: did…
Pax: Paper jam
04/17/2025 - Radio Silence - USS IOWA BB-61. Gun Turret #2. 04-19-89
WARMUP: Mozey then SSHs, Hill Billy Walkers, Merkins, Squats, Windmills, Weedpickers, Arm circles and F3 mission and 5 core principles. Retrieve a Coupon from the Qs truck and proceed to…
04/16/2025 - Rattlesnake Riviera - 19s and Oxbow’s new bag
WARMUP: Ruck, CHS (19 Count) THE THANG: Ruck with stops to do exercises, CHS, Merkins, Calf Raises (19 Count) MARY: Didn’t see her. ANNOUNCEMENTS: Oxbow 2.0 Agnes’s team won their…
04/15/2025 - Holy Iron - kettlebel soccer
WARMUP: warmarama with some mosey THE THANG: squats, lunges, and ab work. then some soccer with kettlebells and burpees MARY: ANNOUNCEMENTS: April 26th run, need a couple volunteers COT: paper…
04/10/2025 - Radio Silence - More Calsu
WARMUP: regular stuff THE THANG: Calsu ENOM, 3 burpees then as many Thrusters with coupon as possible. Total 100 Thrusters. AAL arms, abs and legs) 25 each curls with coupon,…
03/20/2025 - Radio Silence - No Mercy Merkins for rest
WARMUP: quick mosey, followed by WPs, SSHs, CH squats, MPhelps THE THANG: Whilst the final two pre-runners made their way home, the PAX enjoyed the Cocaine Bear Crawl up and…
03/13/2025 - Radio Silence - Let the Cards Decide
Perfect F3-ing whether this morning. We began with a mozzy around all three tennis courts, stopping back at the parking lot for the- WOR: 20 SSHs 10 Copperhead Squats 7…
03/04/2025 - Holy Iron - No one wants to sprint for 45 minutes up and down a football field
WARMUP: Mosey 2x while Q got in. SSH, IW, WP, sun gods. THE THANG: Humane Burpee = 15 KB swings, 10 Goblet Squats, 10 Merkins, 15KB Swings, 9 Goblet Squats,…
02/27/2025 - Radio Silence - MACHISMO MANMAKERS
WARMUP: 5Reps of the stuff- SSH, Hillbilly Walkers, Merkins, Weed Pickers, Arm Circles and Michael Phelps. THE THANG: Mozey to grass hill with a Coupon of Your choosing, Most used…
02/13/2025 - Radio Silence - QUAD DESTROYER
Warm-up: Mosey 20 SSH 10 Windmills 10 Little Baby sub gods 10 Imperial Walkers The Thang: The Pain Station (30 min AMRAP) 50 Squats 40 Lunges (20 each leg) 30…