08/09/2023 The Big House – Dark Webb
Greetings. Disclaimer. Typical Warm Up. Decided to try something different today. Consulted to Exicon and found two interesting routines: the Dark Webb and the Hightower.
Greetings. Disclaimer. Typical Warm Up. Decided to try something different today. Consulted to Exicon and found two interesting routines: the Dark Webb and the Hightower.
After the warmup we got the cones out across the field for The Beast. 6 rounds, 6 exercises, 6 reps, running between the exercises. WOD:
It's the 7-year anniversary of The Thicket, the first AO in Briar Chapel, and the 1- year anniversary of Dueling Banjos and Brotox taking over
It was a day like any other day when a last minute switch-er-oo had YHC taking on a long overdue Kenan Q. WARM-UP Traditional SSH
Some arrived at 5:15 to do some pre-ME stretching. ME started right at 5:30 with some mission statement recitals along with core principles, followed by
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/07/IMG_4089.jpg The Plan was this below, but a wrong turn took us a different route on the return trip so the stops were elsewhere not
2 pax for EC run Warm up Cortés standard SSH, WMH, GM, Porta John Chinook, Micheal Phelps + the Annie. The Thang Everyone grab a
Warm up standard stuff The Thang Conveyor Belt Stations Medial lateral raises with bricks Static hold 10lb plate Merkins Squats (40lb SB) Rows (60lb SB)
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/07/TK-7.27.23.jpg Last week I posed a request to the PAX that we have at least one FNG for today's workout. Sure enough, that request was
This month we took the SLT show on the road. Mueller was kind enough to host 8 of us at his house. Maraschino came in
Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Imperial Walker (15 IC) 4. Crop Pickers (10 IC) The Thang :
5 PAX gathered (1 for EC Run) with yawns in the Monday gloom. Warm Up Mosey to the traffic circle but use the sidewalk on
Have had some late nights and early mornings at work lately. Part of the reason lies in inefficient & undisciplined work – folks not doing
The Paradise tradition of the Community Q got underway with the theme of Movement Mashups, the creation of compound movements targeting multiple muscle groups. The
Tribute to YHCs recently deceased Gramps – Francis Brunner, Sr. at the ripe old age of 97 (10/14/25-7/10/23…He was a very successful dairy farmer in
9 pax for Tabata type workout with 100% Zeppelin playlist. @carlton for a 7 mile EC run. During the ME, the 60lb. sandbag only touched
Intro: haven't Q'd for a while, and was going to mail it in with the F3 card deck, but then remembered there was a theme
In honor of the glorious Bastille Day, as the absence of magnificent musicals portraying the French Revolution and the audacious storming of the Bastille persists,
Trying this copy and paste out of slack! Warm up: SSH, WMH, porta John Chinook, GM, Micheal Phelps, slow squats, slow merkins The Thang Rickey
The Spud EMOM is a killer workout that unfortunately Spooky had to miss during the May Hogan’s-Heroes/Paradise convergence. Overwhelmed by the sad irony that one
Tweetsie arrived full shoeless Joe Jackson on us, but thankfully Wil-E always carries a backup pair! Warmarama: 25 SSH 10 slow count merkins 10 Willie
To get the ole blood flowing we did a warm up lap around the parking lot, but before that Quint assisted by leading the PAX
The Warm-up Side shuffle, mountain climbers, Slow Merkins, Imperial walkers, Hillbilly, Willie Mays Haze For starters Dip pyramid (1-10-1 which is 100 total) The thang
It's Founders Month at The Thicket. Each week, a former or current Site Q has the honor of the Q. What better way to kick
Having just returned from Colorado where my wife ran a marathon, 21 PAX were led on a ruthless, jet-lagged journey inspired by airplanes, mountains, and
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/06/IMG_4517.jpeg After starting with a warmarama, 10 PAX moseyed to a rotation through two, 7-round tabata beatdownz featuring curls, box steps/jumps, overhead presses, medicine balls,
Warmup * 20 Side Straddle Hop * set of 10 deep lunge holds and stretch * Hilly Billies * Micheal Phelps Workout * Mosey over
Having recently been bestowed the great honor of stepping into Loonie's shoes and becoming co-site Q of The Friendliest AO in all of Churham alongside
9 Pax arrived at HOP for the second set of the Dead inspired Churham Tour. Warm up: SSH, Arm Circles, Overhead clap, Harvester, Willy Mayes,
With all this discussion regarding starfishing Churham, Montecristo and Maraschino decided it was time for a land grub. Thus, the PAX linked up in Corolla