05/24/2021 - Vineyard - Murph Prep
The Thang Murph Prep 200 Merkins but everytime you rested you ran 1/4 of a mile 300 Squats but 1/4 mile after 75 reps After we finished our reps we…
Pax: Tiny Tat
07/12/2021 - Vineyard - 3 Course Deliciousness
Mosey to the west end of the parking lot near the stadium, circle up for some warm-o-rama favorites: SSH, weed pickers, sun gods, michael phelps THE THANG Appetizer As a…
07/14/2021 - Forge - No Lizard, No Problem. Except – No Coffee
Missing our fearless site Q Lizard, the PAX rallied for a great turnout of 14 guys! But…no coffee 🙁 Mosey for a lap around a few islands, circle up for…
07/15/2021 - Vineyard - The 150
GoDaddy dropped the flag. So we warmed up with 20 burpees. Then we enjoyed a leisurely stroll over a 1-mile mosey. Next: The 150 (All single count) 150 High Knees…
07/13/2021 - Murph City - 100 Yard Sprints, Push, Pull, Jump
Warm-a-Rama – Mosey up the parking lot, past the tennis courts to circle back around to the first light post where the fun would be begin. In cadence….SSH’s, Wide Pickers,…
07/08/2021 - Vineyard - Just keep running
Mosey up to the front of the high school, circle up for copper head squats, windmills, weed pickers. Mosey over to the flag pole, we will use this spot to…
07/07/2021 - Forge - Tombstone
Warm-a-Rama: SSH, Weedpickers, Copperhead squats, SunGods and Michael Phelps OYO The Thang: 20 of each exercise 3x Triple threats Overhead press Merkins BBS Squats Triceps Outlaw, flutter kicks big O…
06/24/2021 - Apex - Viceroy Anniversary Q
This was my first anniversary Q – I held it at the Apex because that’s where I posted first, thanks to my son, Chancellor. F3 has been such a blessing…
06/22/2021 - Murph City - A great day for a run
After a quick warmorama we decided the lightening was far enough away that we could move right into the thang. The Smurf was the thang but I suspect some of…
06/21/2021 - Vineyard - AB day at the Vineyard
Start hard, taper off and isolate muscles, finish strong. Warm-o-rama: mosey 1/4 mile with karokees mixed in. 20 SSH, 7 weed pickers The Thang: Indian run to Mill Creek school…