Category: Uncategorized

3/3/25 0530-0615

Opening mission, 5 core principles, F3 credo

Murph

Pax:
Irish Hoss
Fossil
Van Gogh
Mile High
Mercy
Footloose
Capitol
Guardian-Q

COR
NOR
6- Fossil
Announcements
LDP3 – meetings
Prayer

Purdy #11 – 03/03/25 – Camelot –
Gettin’ After It

WARM UP: Side Straddle Hops, Potato Pickers, & Willy Mays Hays’ in cadence.
WORKOUT:
– Mosey over to the path around the pond.
– 1 Lap around the pond
– 25 Squats
– 1 Lap around the pond
– 25 Big Boy Sit-ups
– 1 Lap around the pond
– 25 Merkins
– Repeat

Q – Purdy
Golden Gate
Wax On
Viper
Norm

Pump Station Run 3/2/25

PAX:
Radio
Van Wilder
Ukulele
Full Pull
Tarnished
Thor
Guardian
Thin Mint
Waldo
Carmen Sandiego
Fat Amy

Pump N Run part dos
We ran a 1/2 mile loop in downtown Pburg, and did block work each time around. It was more than a run, less than a beatdown… just right.

3/1/25 Battlefield Run

PAX:
Doogie
Full Pull
Wipers
Viper
Fat Amy (Q)

Pump N Run
We ran over 4 miles and did block exercises at each mile.

Badger’s no shoulders workout
Pump Station 3/2/25 0615-0700
Pax:
Guardian
Fat Amy
Huckleberry
Bourbon
Van Wilder
Shepherd
Stark
Tarnished
Capitol
Thin Mint
Manchester
Photon
Just Thor
Radio
Waldo
Meatloaf
Ukele
Carmen san deigo
Gold Star
Pimento
Doubtfire
Badger-Q

Warmup IC – Motivators (5). Appreciate the assistance from PAX as my brain was not quite ready to function this morning
Mosey to bottom of hill
The Thang
DORA-11 groups
1 partner runs hill while other does work. Switch after run. Work reps completed with partner
Work:
250-squats
200-LBC’s
150-alternating lunges. Initially 2 is 1. Audible called to 1 is 1
100-V ups
50-SSH
Imperial Walkers until all groups finished
5 minutes to kill so did 5’s (variation of 11’s)
jump squats and Big Boy’s
MOT run

6- Shepherd
LDP3
Announcements
Prayer

Ruck:
Binford
Thor(q)
Photon
Mile high
Deliverance
Tarnished
Meatloaf
Golden gate

2/27/25

Oh the things you can do that are good for you

Irish Hoss – Q
Yoshi
Salisbury
Manchester
Fat Amy
Rudy
Doubtfire
VanGogh
Vespa

Warmups
SSH
Merkins
Stir the Oatmeal

Circuit – 6stations – 4 corners of parking lot and 2 in the playground-

Goal is to complete the circuit in descending reps starting at 12

Lt. Dans
Inch Worms
Ape hangers
Dips
HR Merkins
Big Boys

Workout provided good cardio and allowed for Pax to move at own pace while staying close together. Good full body combo – I’ll use this format again.

Ended in COT

2/27/25

Oh the things you can do that are good for you

Irish Hoss – Q
Yoshi
Salisbury
Manchester
Fat Amy
Rudy
Doubtfire
VanGogh

Warmups
SSH
Merkins
Stir the Oatmeal

Circuit – 6stations – 4 corners of parking lot and 2 in the playground-

Goal is to complete the circuit in descending reps starting at 12

Lt. Dans
Inch Worms
Ape hangers
Dips
HR Merkins
Big Boys

Workout provided good cardio and allowed for Pax to move at own pace while staying close together. Good full body combo – I’ll use this format again.

Ended in COT

Run

Pax
Isosceles
Callahan
Guardian
Van Gogh (Q)

Ran to second street to boundary to the fort and back down 6th street

BB for "ROM–Range of Motion" at TheWall on 2/27/25

PAX:
Flo
Binford
Photon
Life Alert
Geppetto
Stark
Huckleberry
Finkle
Mile High
Hannibal
Bourbon
Guardian
Ukulele
Thin Mint
Oil Change

about 35° at 0530, and the rain had stopped, though the ground was still damp.

Intro: Mission and Core principles.
Warm-o-rama: Step-ups IC, and mosey to the WW treatment road and back.

THANG:
part 1, the Vinyasa Pickle Pounder
1) Inch-worm + Jack Webb up to 5 merkins/20 air presses OYO. hold plank at the end. Focus on the stretch at the beginning and end of the inch-worm.
2) Very high Pickle pounder IC. Focus on lifting hips as high as possible (downward dog).
3) deconstructed nipple scraper IC. from plank: 1-lower to ~1inch off the ground, 2- slide forward and lift torso to cobra pose, 3- slide back to 1inch off the ground, 4- push back up to plank.
4) put together 2 and 3 into the 'vinyasa pickle pounder', 6 count. OYO for 3 minutes.

Part 2- the Coco Crawl.
1) Extreme Peter Parker IC.–instead of taking knee to elbow, bring the foot all the way to plant next to the hand. Get some stretch in the groin and hip flexor.
2) Puddin' scoop IC
3) Extreme Peter Parker with Warrior pose interlude
4) put together extreme Peter Parker with Puddin scoop, and add a lifting, flip-over move to create the Coco Crawl.
From plank – plant rt. foot next to rt. hand, then lift right hand and kick left foot through the gap between rt foot and left hand, now you're facing the sky, right hand up high, hips up high. transfer your weight to left hand and left foot, lifting the right leg up an over and arriving at a new plank position. repeato on the left side.

Coco Crawl for 2 min OYO.

COT with Mile High 6.
Prayers for Geppetto and his family in their mourning.