Tag: Esposa

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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:
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THE THANG:
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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:
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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:
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Titan

Date: 2026-04-29 AO: Titan Q: Esposa , PAX: Pep, Hipster, Papa Bear, CubCadet, Esposa, Saigon Sam FNGs: None COUNT: 6 CONDITIONS: Crisp and the Ground was wet with puddles
WARMUP: Espoga= (Yoga+Bro) Esposa/Thunderburpee
THE THANG: Playground led by DR Saigon Sam. Dips, step ups, pull ups
4 corners Around Parthenon 25 dry docks 25 LBC 25 drop squats 50 plank jacks High skip Karaoke left Karaoke Right Bernie 25 merkins 25 aqua man’s 25 Bonnie Blair 50 Hill Billy’s
MOLESKINE:
ANNOUNCEMENTS: Ruck see Hipster tampalibra
COT: Prayers for Frank, Kevin new life
PLAYLIST: LA Riots inspired with it being April 29th 1992
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Middle Tooth

Date: 2026-04-28 AO: Middle Tooth Q: Betty Ford , Cowboy PAX: DrRupp, Pep, Cowboy, Esposa, Betty Ford FNGs: None COUNT: 7 CONDITIONS: Cool, post rain, wet
WARMUP: Typical: SSH, LBC both ways, Willy, squats, etc
THE THANG: A flip flop from last week. Most to pavilion
Upper Betty Ford DIDS AMRAP
Lower Cowboy Exercise @ Corners around the track. Add next exercise Bonny Blairs, Squats, High Knees, Bunny Shots, 25, 50, 75, 100
ANNOUNCEMENTS: Check Slack
PLAYLIST: Good Stuff. A+
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Cruel Hall

Date: 2026-04-24 AO: Cruel Hall Q: Esposa , PAX: Esposa, Average Size, Tinkertoy, Sherpa FNGs: None COUNT: 4 CONDITIONS:
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