Tag: Esposa

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Four corners and a dragon

Date: 2026-06-02 AO: Middle Tooth Q: Matador , PAX: Matador, Pep, Esposa, The Shield FNGs: None COUNT: 4 CONDITIONS: coolish. Nice.
WARMUP: the usual. GMs, WMs, SSHs, skip, imperial walker, butt kicker
THE THANG: 4 Corners x 3 + 1 dragon
Four corners – station at each corner of the park. Run in between. 3 rotations. 1. Abs -15 Vups -15 crunchy frogs -15 box cutters
2. Arms -20 dry docks -20 merkins -20 dips
3. Legs – 30 squats -30 lunges -1 min wall sit
4. Burpees 10 burpees (x3)
Back to the p lot for a… Welsh dragon -bear crawl 4 steps -1 Merkin -1 plank jack -1 shoulder tap (2 is 1) -REPEAT and increase by one rep each time until you complete last round with 10 of each
MARY: short Mary
MOLESKINE: got to watch the sun rise on another day. God is faithful and consistent.
ANNOUNCEMENTS: Check slack July 6 something with SalPal CSAUP in August with Chunks
COT: -prayers for Sherpa ascending Cotopaxi this week. Fellowship and safety. -Prayers for Pep in a career transition. Trusting God and wise decisions. -Prayers for your Q closing on a house next week. Grateful for God’s provision.
PLAYLIST: assorted international dance vibes
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ImpromptQ

Date: 2026-06-01 AO: Detention Q: Focker , PAX: Focker, EZ-Go, Pedialyte, Fortran, Michael Freiburg, Matador, Pepsi, Esposa FNGs: None COUNT: 8 CONDITIONS: sticky and beautiful
WARMUP: various stretches, even through in some V-ups
THE THANG: made up on the spot. Partner up and to playground P-1 does rifle carry to top of sidewalk and back while P-2 does exercise and then switch Pull ups Monkey humpers Merkins Lunges Rows
Return blocks and to church lot 10–>1 descending burpee count at bottom with 10 ww1 at top.
MARY: none
MOLESKINE: no music since I didn’t have a speaker and my phone died. Otherwise good vibes!
ANNOUNCEMENTS: none
COT: pray over and for our wives
PLAYLIST: nah
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Cruel Hall

Date: 2026-05-29 AO: Cruel Hall Q: Swig , PAX: Swig, Esposa, Pedialyte, Wham-O, Matador, Sherpa, Pound Puppy, Jammer FNGs: 1 Jammer COUNT: 8 CONDITIONS: balmy
WARMUP: ssh, good mornings, tempo squats , Indian run.
THE THANG: you go, I go – cumulative counts 200 reps ; 3 rounds.
MARY: planks
MOLESKINE:
ANNOUNCEMENTS: n/a
COT: Sherpa – hiking Cotopaxi! Matador – home buying process!
PLAYLIST: Guardians of the Galaxy
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Memorial Day/Birthday Murph

Date: 2026-05-25 AO: Detention Q: EZ-Go , PAX: Pep, Swig, Esposa, moneyshot, EZ-Go, My Pleasure, Pedialyte, Wham-O, Deep State, Pepsi, Matador, Sherpa FNGs: None COUNT: 12 CONDITIONS: Precipitation from below, not above
WARMUP: Get in the choppa!
THE THANG: The Murph:
– 1 mile run – 100 pull ups – 200 push ups – 300 air squats – 1 mile run
Just a good clean beatdown on a Memorial Day morn.
MARY: No time for sissy stuff
MOLESKINE: www.crossfit.com/benchmark/murph
On my 42nd birthday, took the opportunity to share my gratitude for F3, our Pax, and the community we’re building here. Cheers!
ANNOUNCEMENTS: Summer is here
COT: Summer is here
PLAYLIST: Kemp’s 42 Favorite Songs

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2:1

Date: 2026-05-22 AO: Cruel Hall Q: tampalibra , PAX: EZ-Go, Esposa, tampalibra, Young and Restless, Pepsi, Sherpa, Trash Panda FNGs: None COUNT: 7 CONDITIONS: Moist
WARMUP: SSH, Merkins, Squats, LBAC, Air Press
THE THANG: All movements are 1:2 repeat up to 10:20. Run a lap after.
Merkins/block press 4 count flutters/block sit-up Curl/We’re not worthy
Not started: Squat/Thruster

MARY: 100 block curls
ANNOUNCEMENTS: Calls for Struggle 006 on deaf ears Prayers for Sherpa’s MIL on her cancer journey

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Cruel Hall

Date: 2026-05-08 AO: Cruel Hall Q: Matador , PAX: Focker, Tinkertoy, Matador, Deep State, Esposa, Pedialyte FNGs: None COUNT: 6 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Detention

Date: 2026-05-11 AO: Detention Q: Tinkertoy , PAX: Focker, Tinkertoy, Matador, Deep State, Esposa, Movin On Up, Pedialyte, Sherpa, Leroy FNGs: None COUNT: 9 CONDITIONS: Gloomy. Rainy.
WARMUP: Dynamic: mosey, toy soldier, shuffle, but kick. Static: GM, hamstring, WMH, center reach, side reach, arm circle, shoulder press
THE THANG: 4 corners. 50 reps each corner. 3 rounds. Mode of transport: creepers/prisoner walks -Step ups -Box squat -Merkin -WW1
7s -Air squat -Merkin Mode of transport: Lunge
MOLESKINE: Esposa modified lunge with bear crawl. Brave. Bold. Inspiring.
ANNOUNCEMENTS: Struggle Endure ruck at 6am Saturday.
Leroy (DR) said he has been to workouts all around the country and this was the best one he has participated in pulled together under limited time.
COT: Leroy’s (DR) daughter getting married. Estranged. Wants to communicate and be involved but currently a one way street. Matador’s group of students attending a Christian conference. That they hear and respond to the gospel. Kids and children on the way for everyone.
PLAYLIST: Mountain Jam (33:38) Let the drummer kick (4:17) Sid & Nancy (3:10)
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Green Machine

Date: 2026-05-07 AO: Green Machine Q: Pep , PAX: Cowboy, Shania, The Gipper, Betty Ford, Black Lung, Topanga (Scott), Pep, Esposa, One Call, Stevie-Wonder FNGs: None COUNT: 10 CONDITIONS: Cool and dry
WARMUP: None
THE THANG: move through field in a rectangle Indian run plus: – mosey – Bernie – Skip – side shuffle – lunge walk – bear crawl 11’s – hand release meriken – Meriken hammer
ANNOUNCEMENTS: 21st holly smoker at cowboys house
COT: Squatter wife Topanga surgery Betty ford new baby
PLAYLIST: None
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Cruel Hall

Date: 2026-05-01 AO: Cruel Hall Q: Donkey Hammer , PAX: Matador, Donkey Hammer, Works for a Guy, Pedialyte, Tinkertoy, Esposa FNGs: None COUNT: 6 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Detention

Date: 2026-04-27 AO: Detention Q: Matador , PAX: Movin On Up, Works for a Guy, Donkey Hammer, Pedialyte, Esposa, Tinkertoy, Matador, Sherpa FNGs: None COUNT: 8 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: