10/04/2022 - Flight Deck - Iron pax week 5… #screwyougreenwood
The Pax over in Greenwood pulled a fast one and added week 5 to the Iron Pax to commemorate the 5th year of the challenge. Great day in the gloom.…
Pax: Test Tube
09/30/2022 - Clinic - Simple, yet Effective!
Warm-o-Rama Mosey to the top of the amphitheater and back down to the stage. Circled up for: SSH x 15 IC Weed Pickers x 10 IC Copperhead Squats x 10…
09/27/2022 - Flight Deck - FD- Iron Pax Week 4
Since this week’s work looked long a few folks started early to fit it in, the rest joined at regular time “Death by Skinny Runner” done for time 100 Gas…
09/23/2022 - Clinic - Dora the Horror
WARMERAMA 5:30 to 5:40 First the Q mosyed and did a Warmerama. THUNDERSTRUCK 5:40 to 5:45 The Q played the son Thunderstruck and we did a burpee every time they…
09/20/2022 - Flight Deck - FD- Iron Pax Week 3
Iron Pax Week 3 WOD from Puget Sound- Done for Time 20 OH press 20 Burpees 20 Curls 20 V-Ups 20 Goblet Squats 13 Manmakers 400 Meter Run Repeat 5x,…
08/29/2022 - Clinic - Music Roosters
We Blessed downtown Woodstock with some crunchy tunes Mosey up and down amphitheater stairs 2 Xs. F3 Mission; F3 Principles; Disclaimers 25 reps each ab exercise followed by 5 burpees…
08/19/2022 - Clinic - Raptor Run 2.0
Redux of Checkers’ VQ BD at the Vineyard on 8/8 with a few tweaks. For instance, the predators weren’t really acting that scary so YHC encouraged more growling when they…
08/15/2022 - 3rd F - Dora
We ran a lap warmed up and did a Dora. Everyone worked hard. Good group of guys
08/02/2022 - Flight Deck - Minute to Win it
Warmup: mosey, sun gods, weed pickers BD: minute long exercise then sprints, repeat with new
07/29/2022 - Clinic - VQ with elocution
warm-o-ram ——————— slow mosey 10 Weed pickers 12 SSH 12 Imperial walkers OYO Michael Phelps OYO Sun Gods 25 Reps of each exercise – stairs to transition to next (rinse…