01/18/2022 - Murph City - Sooories return to the Murph
Sooorie makes a return to the Murph. You can only get a 30 min Murph time if you do more push ups and pull ups. Warm up- Coming in hot! …
Pax: Butterfly
01/07/2022 - Sub17 - Nice Rucking Breakfast!
We were moving on this cold 24 degree morning! 3.55 miles average mile 15:31. SUB17 mission accomplished!! 3rd F Breakfast was our
12/29/2021 - Clinic - Roll the dice, Walk the Bear
We rolled the Dungeon Dice, and obeyed them. We did 5 rounds, and then took a break then break was bear crawls there and back from sidewalk to
12/28/2021 - Murph City - Full Murph – EOY Progress Check
Warma-rama…..there ain’t no warmup on Full Murph Day, we just get after it. The Thing: The last Tuesday of each month, we test ourselves with attemping The Murph WOD: 1…
12/27/2021 - Clinic - Oh, Christmas Tree!
WARM-O-RAMA Twas a quick one, really no mosey, just Toy Soldiers, Weed Pickers, and Exile Merkins in cadence THE THANG: Have you ever taken a test with “one of…
12/27/2021 - Vineyard - Vineyard not AMP but almost
Warmorama: mosey to middle school steps. SSH, weedpickers , sun gods, mphelps Thang: 5 rounds: 24 squats 24 merkins 24 lunges 5 up/down steps all exercises required holding a…
12/22/2021 - Clinic - They came for the music but stayed for the Flutter Kicks and Shoulder Taps
Warmed up with Side Straddle Hops, Weed Pickers, Windmills, Imperial Walkers. On the terrace wall we did dips, inclined Merkins and declined Merkins. Next we did a Dora with: 50…
12/21/2021 - Murph City - Murph Training – Weighted Running, Tire Flipping, Pullup Burnout, and a few squats
Warm-a-Rama: Short mossey, circled up, commissioned our beatdown with the F3 Mission and Principles. Warmed up with some Side Straddle Hopes, Weed Pickers, HillBilly’s, and Copper Head Squats. The Thing:…
12/17/2021 - Clinic - Why Work When You Can Play Poker
Warm-a-rama Mosey Circle up – Front of Stage for Imperial Walkers + Copperhead Squats + Windmills in cadence The Thang Divide into three teams. 8 minute rounds where teams draw…
12/13/2021 - Clinic - Punk Rock Dungeon Dice of Doom
We rolled two ten-sided dice, one has a workout with number of reps on it, and the other die has a multiplier on it. We rolled, and obeyed the dice…