THE SCENE: A Very Wet and rainy 50 degrees. F3 WELCOME & DISCLAIMER Pax were disclaimed and warned! WARM-O-RAMA: SSH x20, Merkins x20, Air squats x20 THA-THANG: Rep scheme: 10. 8, 6, 4, 2 at each station. 6 stations and 6 pax at each one. Pax performed 10 reps at each station then rotated till each pax had a…
THE SCENE: A Frosty 26 degrees F3 WELCOME & DISCLAIMER Disclaimer was given WARM-O-RAMA: 25 SSH, 20 ARM CIRCLES, Karaoke on tennis court, high knees, butt kicks, knee to chest walking stretches, and side shuffles. THA-THANG: 5 rounds: 15 CMU clean and jerks then 200 yard sprint. 1 minute rest between rounds. 10 min every minute on the minute:…
THE SCENE: Crisp and cool 40 F3 WELCOME & DISCLAIMER Everyone was warned! WARM-O-RAMA: 20 SSH, 10 daisy pickers, and stretch on your own. THA-THANG: Merkin mile-ish. PAX started out on a run then the Q randomly stopped to perform 20 merkins. This pattern continued for about 3/4 of a mile. PAX then found district 5(tennis court) where…
THE SCENE: Friday August 2nd, muggy and warm F3 WELCOME & DISCLAIMER Pax were disclaimed and warned WARM-O-RAMA: 20 SSH, stretch on your own, then short mosey around the lot. THA-THANG: in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females. Each workout was modified from the original…
THE SCENE: mid 60’s F3 WELCOME & DISCLAIMER Pax were warned! WARM-O-RAMA: 38 SSH, 38 merkins OYO, 38 squats OYO, stretch OYO, then mosey 1/2 mile THA-THANG: Pax divided up into two teams-6 on each first team moseyed until team two was done with their circuit- about 6 minutes per team. each pax perfomed reps at each station until…
THE SCENE: cool crisp mid 50’sF3 WELCOME & DISCLAIMER All PAX were warned!WARM-O-RAMA:20x SSH, 20 Merkins, 20 squats, stretch on your own. Short mosey to the library and back( 1/4 mile)THA-THANG:Pax were divided up into teams of 2 and one team of 3 station 1: 30 tire flips as a team station 2: 60 slam balls…
THE SCENE: cool in the 40’s, perfect! F3 WELCOME & DISCLAIMER disclaimed! WARM-O-RAMA: SSH X 20, ARM CIRCLES X10-FORWARD AND BACKWARD, STRETCH ON YOUR OWN, AND A SHORT MOSEY. THA-THANG: PAX SPLIT UP INTO 4 TEAMS- THE Q GRACIOUSLY PROVIDED 4 PROPS FOR EACH TEAM, PROPS WERE: BATTLE ROPE, 35LB RUBBER SLAM BALL, A PAIR OF 35LB DUMBELLS, AND…
THE SCENE: an intensely thick gloom hung over the drug infested dirty dova lot. F3 WELCOME & DISCLAIMER everyone was forewarned and consented to participate at their own risk WARM-O-RAMA: SSH x20, squats x20, arm circles x10 forward, 10 backwards, stretch on your own short mosey to tour the parking lot- where actual contraband was located, well the leftovers…
THE SCENE: Foggy and a brisk 45 degrees F3 WELCOME & DISCLAIMER Disclaimer was advised and PAX consented! WARM-O-RAMA: SSH x20, Squat x 20, Merkin x10, and stretch OYO. THA-THANG: PAX took a mosey to the turf fields where the Q had a tractor tire and a weight sled ready to play. 4 pax took turns flipping the tire…
THE SCENE: a damp cool 44 degrees F3 WELCOME & DISCLAIMER Disclaimer was advised multiple times to make sure all PAX were clear WARM-O-RAMA: SSH x 20 Imperial walker x 20 stretch OYO THA-THANG: Pax moseyed to the football field( about 1/2 a mile) on the field Pax teamed up to perform 50 prisoner…
