Just like on YouTube

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2 PAX hit the playground for some EC Murph Sets after YHC returned to the parking lot to find 2 PAX waiting with some new toys and a desire to get stronger. Warm Up: 20 SSH 10 Merkins Weights: 7ft log, 55# Log “Pam”, 30# Dumbbells, Cinder Blocks, 25# Plates That Thang: We started with […]

Dora AMRAP Style

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Spooky rolled into AMRAP with a bunch of kettlebells, plates, and dumbbells.  Rambler was awesome and dropped off kettlebells even though he couldn’t attend the workout.  Thanks Rambler!   The Warmup: Slow Squats x 10 IW IC x 10 Arm Circles IC F&R x 10 Slow Merkins x 10   The Thang: Part 1: Dora […]

Do the work

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YHC was exhausted this AM, struggling to get the gloom after finding himself awake at 0130 for whatever reason. Accountability is an important part of F3; I knew that there’d be PAX waiting for the beatdown. Despite every intention to fartsack (mainly because I was passing in and out of consciousness) I put myself and […]

The Circuit

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Chum, YHC, Griswold, Paperboy, Singlet, and Zika got 2 miles of trail running for EC. Chum tagged out for the ME, where we were joined by Noonan, Turf Builder, Mothman, and Germ. YHC is/was still tired from the Tough last weekend, and the beatdowns that occurred earlier this week. Yes, I should dial it back, […]

July 5th Recovery AMRAP

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The day after any holiday can be difficult to get up early and post, especially a summer holiday like Independence Day. But that wasn’t the case for 5 dedicated PAX this morning, including a first time AMRAP attendee and FNG. Warmup: SSH x 20 IC Mountain Climber x 15 IC (I believe this is the […]

Preview

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Warm up Arm Circles (in cadence x10) Reverse (in cadence x10) Willie Mays Hayes (in cadence x10) Slow Squats (in cadence x10) The Thang A brief overview of what we were about to endure, and then to work! 19 stations – 50 seconds of work/20 seconds of rest (fellowship lap after each 5 exercises) At […]

2500 Reps, and eat a damn omelet!

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It’s been a couple of weeks since YHC had been able to make an appearance at Amrap because of travel, so I wanted to make a comeback with something that would suck. The idea was to set a goal and rush towards it, then surpass it. 4 PAX took on this mission and it was […]

CinDORella?

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First Q at a Metal/Gear AO hit a few snags but overall seemed to go well.  YHC was assured “like 4 people are going to show up” by Griswold. FYI Griswold 7 >  4. Warm ups: Overhead seal clap x 20 IC Forward arm circles x 10 IC Reverse  arm circles x 10 IC Imperial […]