Smalls Smackdown
Alpo needed a sub-Q due to a family camping trip so YHC volunteered to fill the gap. As YHC sat down to construct the beatdown, YHC remembered the VQ of Smalls at one of our home BC’s and figured, why not? So, YHC brought Smalls Smackdown to Talon. Disclaimer was given. Warm-up SSH x 25 […]
Needed Detox
Disclaimer: Given The Work: “Zachary Tellier Hero Wod” For Time: 10 Burpees 10 Burpees 25 Merkins 10 Burpees 25 Merkins 50 lunges (Counting 1 leg) 10 Burpees 25 Merkins 50 lunges (Counting 1 leg) 100 Big bois 10 Burpees 25 Merkins 50 lunges (Counting 1 leg) 100 Big Bois 150 Air Squats Dash (vested), Uncle […]
4 Years Strong
Conditions: Cool and slight mist-really perfect weather Disclaimer Given 22 Pax showed up 16 went out for various miles, 1 Rucker and 6 improved their Murph performance down at Terrapin but joined in for COT Announcements APFT – has already happened NOW saw some amazing 2 mile runs Great work men Saturday is a cleanup […]
APFT Take 2 for 2020
24 PAX got up and pushed themselves for the 2nd installment of the APFT this morning at the ever accurate 1/4mileish track at the YMCA. Weather was great. Disclaimer was….oops! Proper merkin and sit-up form was demonstrated by Pacer who is on the way back from his brief stint on the DL. APFT 2 minute […]
Those Breadsticks, Dough
CONDITIONS – hot n’ sticky ONE MINUTE WARNING / DISCLAIMER – given *Indian run to Fazoli’s Hill (beside Golden Corral, more on this later); partners assigned en route – BenGay drops back to pick up Tweeter that turned onto Fury on two van wheels WORK Cumulative work at bottom of hill – 500 LBCs / […]
Pothole Has Competition for the ‘Most Handy Pax’
4:55: Inspector and Foreclosure are working with power tools near the chained up tires…metal is being cut. Upon return to the group Inspector tells us the combo to tire lock is FURY…like on a phone’s dial pad. I see what he’s done there and good on him. Very clever. 4:59: one minute warning, disclaimer Conditions: […]
Muggy and the Murph
17 got some warm-up miles in for the APFT tomorrow and 5 completed week 2 of the Murph challenge. COT Announcements APFT tomorrow at 5 AM at the YMCA Grace Street Park clean-up on Saturday June 20th from 9-11 AM. Great opportunity for F3 to give back to the community and one of our AO’s. […]
So Much To Remember
1 minute warning, disclaimer Warmup: 20 SSH IC, 10 Straight plank leg raises IC, 10 side plank leg raises right and left IC, 10 hip drops right and left IC. Mosey for blocks, circle up around gazebo. Werk: 5 Man makers 10 Pull Ups 15 Lunge Walks 20 Curl Press 25 Merkins 20 Block scissors […]
Bunny Crawls and Soggy Sixes
Conditions- 70 and sticky 0559- one minute warning and disclaimer Warmup- didn’t really need one, but did it anyway 20 SSH IC 20 Cut the grass IC 20 Hillbilly’s IC 20 Mini Burpees OYO (Merkin then pull knees to chest and then back to plank=1) The Thang- Dora-(PAX1 does the work while PAX2 does prescribed […]
Oldie But A Goodie
Disclaimer: Given The Work: Two Mile Run Two Minute Rest (Optional) 40 Goblet Squats 20 Box Jumps 20 Lunges W/ Coupon Overhead 20 Box Jumps 40 Goblet Squats Two Minute Rest (Optional) Two Mile Run Uncle Jessie and Duggar did a rogue Murph workout. This WOD was done a few years ago at […]