Warmorama: Side straddle hops x 15 The Reacher x 10 Don Quixotes x 10 Imperial Walker x 10 LBAC F&B Arm stretches ==End Warmup== The Thang: Chinook Squats (three Circle chinooks, followed by a squat in cadence) x 15 Circle Burp Cirkens (5 each, around the horn) Hands of time- (These are henceforth banished!) Mountain […]
Warmorama: 15 Side straddle hops 10 The Reacher Limp Member 10 Don Quixotes (windmill) 10 Hillbillies Arm stretches ==End Warmup== The Thang: Chinook Squats (three Circle chinooks, followed by a squat in cadence) Circle Burp Hands of time Mucho Chesto- 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger […]
Warmorama: 10 Side straddle hops 10 The Reacher Limp Member 10 Don Quixotes (windmill) LBAC F and B 10 Hillbillies ==End Warmup== The Thang: Mosey to football field Circle Burp! Pax circle up, everyone chops knees. Starts with Q yelling “Down”, everyone does burpee, then next guy to the left, until everyone has gone. Repeat. […]
Warmorama: Limp Member 10 Side straddle hops 10 The Reacher 10 Don Quixotes (windmill) 10 Hillbillies LBAC F and B ==End Warmup== The Thang: Mosey to football field, Karaoke facing left and right on way. Circle Burp! Pax circle up, everyone chops knees. Starts with Q yelling “Down”, everyone does burpee, then next guy to […]
11 Jax Pax avoided the fartsack to post in the 1000000% gloomidity at ANTHILL. Welcome & Disclaimer Partner up for a warm-up mosey around the library. Learn 3 things about your partner (family, kids, work, hobbies, etc) Circle up on the field COP: Mountain Climbers IC x 15 SSH IC x 15 Tempo Merkin IC […]
10 PAX posted for Badabroga in the Badlands for an anatomy lesson on stretching and get some myofascial release in the hips, low back and specifically the piriformis muscle. What the heck is a piriformis (see Wikipedia)? Essentially it is the muscle in the gluteal region of the lower limb that can often get irritated […]
When: Memorial Day (May 28) @ 0700 Where: Poseidon (South Beach Park) Popularized by CrossFit and perfected, in our humble opinion, by the F3 Faithful, the Murph Hero WOD (also known as Body Armor) is one of the signature beatdowns used to commemorate our fallen men and women in uniform each Memorial Day. For […]
YHC arrived in the Badlands for his second Q of the week. He surveyed the puddles and decided to push the PAX through the puddles. The weather was muggy with 100% humidity. Mumblechatter consisted of injuries and of the FNG (Mike Ryan) who runs 12 miles a day. YHC would soon find out the FNG’s […]
Rain or Shine! 8 Pax ignored the rain forecast & left their warm dry beds to get better & stronger… Not only for themselves but instead for their brothers! So instead they came out for… Easy CONDTIONS: Wet!!!! Lots of Rain… WARM UP: 10 SSH’s IC 5 Burpees OYO 10 Don Quixote IC 10 Cotton […]
YHC arrived extra early to survey the Badlands. Feeling the extreme humidity he declared it run day. Mumblechatter focused mostly on the Mudrun and injuries. YHC admonished the PAX to turn from the shadow toward the light. A shadow is a dark area where light from a light source is blocked by an opaque object. […]
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