05/08/2023 - Clinic - May showers brings…MERKINS!
WARM-O-RAMA: Mosey to the parking lot – Mission statement – core principles – Imperial Walkers – SSH – Weed-pickers – Merkins Then we mosey to Chat Tech. THE THANG: 11’s…
Pax: Blue Light
05/03/2023 - Clinic - Clinic: Merkin May Mix Up
Fellas, thanks for letting me lead the Clinic this morning. It’s been a minute since I Q’ed regularly and appreciate the Pax Feedback; the Q needs to learn “How to…
05/01/2023 - Clinic - 10 Reasons to fart sack
Warm-o-rama with SSH, Imperial Walkers, Weed Pickers The Thang: Dora, while your partner runs a lap up and down the stairs you perform one of the 10 Exercises starting at…
04/26/2023 - Clinic - Derkin Shuffle
Bear crawl merkins across field 10,8,6,4,2 sets of derkin shuffles, box jumps, and dips inch worm merkins across field 1,2,3,4,5 four square (plank position with 1 merkin, shuffle left, 1…
04/24/2023 - Clinic - Clinic: Chest, Legs and Core
Warmorama – quick Warmaroma so we could move on to The Thing. The Thing: We stayed together during the Beat Down, pairs not 2 partners, and required everyone to finish…
04/19/2023 - Clinic - Don’t drop the rock
Warmorama Ran to Canyons – Leg 11s – Squats, Bonnie Blairs Ran to Reformation – Dora – 50 inchworm merkins – 100 Curls – 150 Tricep Presses – 200 shoulder…
04/07/2023 - Clinic - I like Big Bolts and I cannot lie!
Copper Q: Clinic 4/7/23 Anniversary Q: 7 of 8 Weasley was there too. Warm o’rama SSH Hillbilly Walkers Low and slow Merkins Sun gods Michael Phelps The Appetizer…
03/27/2023 - Clinic - Acronyms
Warmup on stage Mosey to parking lot behind Sojourn BLIMPS – Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats Mosey to Reformation BOMBS – Burpees, Overhead Press, Merkins, Bonnie Blairs,…
03/22/2023 - Clinic - The Butt-Bossa Amazing Race
YHC forgot Name-O-Rama during the COT. Yet, I was able to catch it before it was too late, thanks to some PAX prematurely busting my chops. YHC and Testy also…
03/13/2023 - Clinic - F3 Mental Battle WOD 2023 – Hold the Line!
Credit to F3 The Fort Region: This year marks the fourth year for the Mental Battle WOD (workout of the day) and this year I’m happy to share that the…