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 […]
We moved the flag to Hilltop today on Wells Road, to help Bigbird get practice in for BRR, and to push ourselves out of the comfort zone. I took the Q late, as I hadn’t been getting on the sheet much these last couple of months since hurting my arm. But, it’s a run club, […]
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. […]
Flag Day Introduction: Quote from 1861 Civil War address by Henry Ward Beecher: Our flag…means just what Concord and Lexington meant, what Bunker Hill meant…the rising up of a valiant young people against an old tyranny to establish the most momentous doctrine that the world has ever known—the right of men to their own selves […]
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 […]
When: Saturday, May 11 — 0700 at ANCHOR Where: Memorial Park (1620 Riverside Ave) QIC: Pothole from F3LakeMurray, South Carolina Congratulations F3 Jacksonville, you just celebrated 4 years of sweat inducing, friendship strengthening, leader generating, faith building fellowship with men you may have never spoken a single word to. But you took the red […]
YHC showed up to the Badlands on a chilly November morning thankful for many thangs, but specifically thankful the YHC was joined by 8 other PAX ready to go to battle as brothers. YHC had been overcome with wonder after watching the new Netflix special “Medal of Honor” and wondered how a man could risk […]
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 […]
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