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 […]
DORA 1-2
WEATHER: WARM AND SOUPY DISCLAIMER: GIVEN ONE MIN WARNING: GIVEN WARMUP: 25 SSH IC WORK: GRAB COUPON AND PARTNER UP. DORA ROUND 1: 100 BURPEES, 200 CHEST PRESSES, 300 CURLS PAX 1 RUNS TO ENTRANCE OF SCHOOL AND DOES 5 BIG BOIS. RETURN TO COUPON AND SWAP WITH PARTNER. DORA ROUND 2: 100 THRUSTERS, 200 […]
Epicenter 6/2/2020
10 men posted at the Epicenter and witnessed Mr Bean’s triumphant return to the gloom and also witnessed a very rare Detour bootcamp post. Men were still rolling in right at 5:15 so I gave everyone a minute to get together, stated the disclaimer and got us started. Quick Warmup- 25 SSHs/25 Grasscutters IC The […]
Why did Piddler park so far away?
Warmup: 20 SSH 20 Cut the grass 20 LBAC(forward) 20 LBAC(reverse) The Thang: Each Pax mosey and get 2 coupons a piece Round 1: 5 Burpees, Farmers carry both blocks around Piddlers truck and back Round 2: 5 Burpees, 10 Man makers, Farmers carry Round 3: 5 Burpees, 10 man makers, 15 Merkins on top […]
Exploring the Many Body Types of Amy
CONDITIONS – 60s and pleasant ONE MINUTE WARNING / DISCLAIMER – given WARM UP 25 SSH IC 25 High-knees IC 25 Butt-kickers IC WORK “Fat Amy” 50 air squats 10 burpees 40 big boi situps 10 burpees 30 lunge steps 10 burpees 20 KB swings 10 burpees 10 meter bearcrawl 10 burpees 20 KB swings […]
Honoring Chad Wilkinson
CONDITIONS – High 60s and moist. Some would say succulent. *disclaimer/one minute warning/music selection survey* WARM UP – 10 burpees OYO (thanks to Dempsey not wearing red) THE HERO – Chad M. Wilkinson, age 43, passed away unexpectedly October 29th, 2018 in Virginia Beach. He served as a SEAL assigned to many NSW Commands, most […]
The Day We Survived Yesterday
YHC signed up for the Q in hopes that Cyclone would post for his first time since the 5yr convergence. As I pulled up to the AO, only DC and BenGay were there. I hopped out and made the comment, “so much for Cyclone posting.” It was 0514. And then he pulls in leading BeanO […]