WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), LBACs (10 IC), Michael Phelps (10 IC) THE THANG: Mosey

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Harvester (10 IC), Imperial Squat Walker (10 IC), Michael Phelps (10 IC), LBACs (10

WARMUP: Usual Stuff THE THANG: The Jester – 6 Exercises.  6 reps each.  For 6 Rounds. Upper Body: Merkins HR Merkins Sho-dur Taps Mike Tyson

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2026/04/bigperm2.jpg WARMUP: Usual. THE THANG: The Dirty Quinceañera Like a Dirty McDeuce, but with 15 reps instead of 12 reps in honor of April 15th.

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Michael Phelps (10 IC), Windmills (10 IC), LBACs (10 IC), Jack Taps (10 IC),

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbilly (10 IC), Harvester (10 IC), Michael Phelps (10 IC),

WARMUP: Side Shuffle Hop (18 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbilly (10 IC), Michael Phelps (10 IC), Squat (10 tempo).

WARMUP: Lap around the track THE THANG: Mosey over to THWM, down to the middle gate, back up to the top of Laurel Hill. Down

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Michael Phelps (10 IC), LBACs (10 IC

Worked our way through some of the highlights of #the-goat. From Hooker Fields, we went over to the Lone Pine for a single climb up

With Uzi arriving *just in time* sporting stunning purple sweat pants, we kicked off into our warmup. WARMUP: Side Shuffle Hop (25 IC), Willie Mays

Croaker opted for a ruck ME and joined us at COT. WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10

Backblast — Peace Through Pain Split the PAX into Older vs. Younger for a world-history peace trivia showdown. Each round: guess the date (and sometimes

This was my first Westend Q without bringing coupons along, so it was a pleasure to keep things light and breezy, just like this gloom’s

Thanks to Haagen-Dazs for encouraging me to take my yearly Animal House Q. The options at this site are extraordinary but I was given instructions

9 for EC, 8 mosey'd, 1 did some dynamic stretching. WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC),

WARMUP: Side Shuffle Hop (15 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Side Shuffle Hop (10 IC), Michael Phelps

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Groiner Jacks (10 IC), Jack Taps (10 IC), Slow Squat

WARMUP: Side Shuffle Hop (20 IC), Harvester (10 IC), Willie Mays Hayes (10 tempo – where we were all impressed uga's WMH prowess). Micheal Phelps

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Harvester (10 IC), Michael Phelps (10 IC),

A toasty 25° to start the day, YHC led PAX in a running/core workout to warm up the neighborhood. WARMUP: – Side shuffle hop /

4 for Killer Bs EC. WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Harvester (10

4 for Killer Bs EC. WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Harvester (10

YHC was finally able to Q a Kettle Bell Workout and EPOC Protocol Week 6, Day 1 was the lucky Day https://docs.google.com/spreadsheets/d/1W72TM1KXTBI5Qyyn-vMVVqXcZJ6LeX9Hy8xgsg1xhJk/edit?gid=1323456804#gid=1323456804 WARMUP: SSH x

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2025/12/Imagem-do-WhatsApp-de-2025-12-03-as-09.41.46_58a352c9.jpg Pumped to be the Q for the 3-year celebration of The Rooster! I’m also wrapping up my time as Co-Site Q after two awesome

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2025/11/IMG_2720.PNG 12th anniversary of Kenan (formerly Fetzer before it was relocated due to construction on what is now Dorrance Fiel. 5 for EC 5ish K

WARMUP: Side Shuffle Hop (20 IC), Imperial Walker (10 IC), Willie Mays Hayes (10 tempo), Michael Phelps (10 IC), Harvester (10 IC), Slow Squat (5),

WARMUP: Side shuffle hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Squat Walker (10 IC), Hillbillies (10 IC), Abe Vigoda (10 IC), Harvester (10

Cosmo's neighbor, Terry, now known as Sideshow Bob, joined us this morning. After the usual disclaimer about not being a professional (note: they do not

WARMUP: Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Harvester (10 IC), Imperial Walkers (10 IC), Frankensteins (10 IC), LBACs (10 IC), Michael