5 Requirements of an F3 Workout

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I’ve been struck while posting outside of Churham how other group’s call out the 5 requirements of an F3 workout at every beatdown. So, I’ve been trying to do that. Let’s be honest… we don’t do that much in Churham. The inability to name them is the evidence! I’ve often heard first “no man left […]

“The List”

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Pretty straight forward coupon circuit today. Glad to see a few new faces at the CJ. @vespa was a surprise addition, as he completes his second “trip around the sun” aka the Global PAX challenge. YHC forgot to warn the chauffeur, Slug, that I was Q today and had a few coupons to transport, so […]

Zachary Tellier WOD

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4 PAX showed up willing to do whatever was called out for 45 minutes. YHC is always amazed at the willingness of PAX to show up and face the unknown. Quick Warm up and then straight to the ME Zachary Tellier WOD 5 Pull-ups (Not part of the original WOD, but it seemed like a […]

Burpees makes the time fly

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Warm-uptwo sets of 10 pull-ups while everyone else does dealers choicePartner up – One does laps around the small track, the other does balls to the wallSwitch as necessary. Total of 10 laps for each pairMain Event – 100 burpees and 100 LBCs. 10 burpees + 30 LBC, lunge walk across court, up stairs, backwards […]

Prickly mulch and rough asphalt

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Warm-up: SSH, Arm Circles, WMH, Slow Merkins Headed over to the monkey bars Alternating pull-ups and LBC (cadence) until 50 and 100 reps reached OYO The mulch proved to make LBCs a little more challenging, like laying on needles Alternating merkins and leg lifts until 100 leg lifts accomplished (50 to 100) Headed over to […]

One Week

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We are used to seeing things broken up into individual workouts. So I thought it would be interesting to see what it would look like over the course of an entire week. Thanks to Dean Wormer, I started F3 one year ago today. I bought in 100% from day one. That afternoon, I went online […]