09/20/2023 News – September 2023 SLT Meeting
This SLT meeting was the end of a long day of F3. We started the meeting in the same way every PAX at the meeting
This SLT meeting was the end of a long day of F3. We started the meeting in the same way every PAX at the meeting
9/18/2013 (Q, Rodeo) – 9/20/2023 (Q, Adolphus) The proof that it happened– EC Ruck: Q, Scapula EC Lone Pine: Q, Bump Draft EC COW: Q,
Always excited to come back to The Eagle and wanted to use the breadth of what the AO had to offer… Solid crew and standard
Phew buddy, Monte, Quint and myself gathered at 0500 for circle of weights with some moseying to the front of the high school to conduct
Warmorama – SSH; Imp Walker; Hill Billy; Willie Mays Hays; Michael Phelps; Overhead Claps; Arm Circles. Partner up. ME – Structure included a mosey to
We congregated in our usual parking area and promptly set off on our ruck, heading in the opposite direction as usual; we weren't floating the
#conjunctionjunction WARMARAMA: *Modify where necessary or as needed 1 Lap Imperial Squat Walker (15) 4 rep count squat, leg 1, squat, leg 2 Mountain Climbers
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/08/IMG_4289.jpg First off…..kudos to Sonic for co-Qing with me and kudos to Imposter for bringing an FNG out this morning – welcome Slingshot! EC –
After a long Haitus , it was great to be Q-ing my favorite spot! Let's get to it Warm-up: We did a bunch of regular
It's always a good idea to get the Iron Pax workouts in your body before the real thing… We scaled down running and rep counts
A perfect morning and a surprise FNG (welcome Skeletor) awaited the PAX of Chatham County. Always excited to Q the Wall, YHC pulled a classic
Best way to get back out in the gloom is to Q! YHC couldn’t sleep, so he found some goodies off this thing they are
* Mosey over to pull up bars * Round robin of 5 pull ups, 10 merkins, 15 sqats * Mosey to soccer field, bear crawl
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/08/The-Earl-8.16.23.png Several PAX showed up for some EC which consisted of some Audioslave radio on Pandora, jump ropes and kettlebells! Once 5:30 rolled around, the
Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) (10 IC) 4. Imperial Walkers (10 IC) 5. Harvesters (10
Tobacco Road is a standout AO in the SoDu F3 scene. It's always a pleasure for YHC to take the Q and ensure that all
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/08/IMG_4156.jpg Circle workout – Month of August trivia. wrong answers doubled the reps.
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