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. […]
As YHC rolled outta bed the faint smell of fresh cut grass and Sawgrass Splash tickled the nostrils. Am I dreaming? Is this heaven, nope, and it ain’t Iowa either (anyone tell me the movie reference?) it’s the day after TPC and time to get after it. 14 PAX fought the fartsack urge this […]
Word went out across Slack that coupons would be needed at Anchor. Coupons haven’t been redeemed in quite a while, so they were due. EVERYTHING DONE WITH COUPONS unless noted. Warmup: Wonderbra – 15IC Toy Soldier – 15 IC Merkin Row – 10 OYO BBSU – 10 OYO Tricep Extension – 15 IC Raise the […]
14 Pax braved the conditions (An Ideal 65 degrees) for a beatdown with absolutely no traveling (except for Heisenberg)… no cardio (unless you count the mosey from the parking lot to the playground). YHC had one goal in mind and that was to work the upper body in an attempt to transform the “Puny Pax” […]