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5 PAX posted on a chilly but beautifully calm morning, with a glimpse of civil twilight as we completed Mary.

  • Crabby Poe
  • Boucher
  • Bubbilicious
  • Slit
  • Stache (QIC)


  • Maestro Lap
  • Hammy Stretch
  • Quad Stretch
  • Grass Pickers IC x 12
  • Shoulder Pretzels x 20
  • Shoulder Stretch
  • Tricep Stretch
  • Tempo Merkin x 10


Slowsy to the Happy Place where PAX parterned up.

While one partner ran a Bermuda Triangle lap, the other completed 25 reps of an exercise. If the runner returned before the partner completed 25 reps, he held Al Gore. If the other partner completed 25 reps before the runner returned, he held plank.

Teams performed a series of 3 exercises until 150 reps of each were completed. (A 4th excercise was planned but ended up being too optimistic…..)

  1. Merkins
  2. Block Curls
  3. Standing Triceps Extensions w/ Block

**The team with the Black Block had to perform 10 burpees at the transition of one exercise to the next.


  • Lateral Plank Walk over Block x 20
  • Big Boys holding block straight in the air x 12
  • Flutter Kicks holding block straight in the air x 20


An attempt to truly embrace individual isolation. Kind of…. Isolating a couple of muscle groups anyways.

A clear and calm morning. A perfect way to start the week. It was nice to finally hear the birds chirping as we reflected and prayed at the end of the workout.

Mumble chatter was at a high today with our first break in challenging cardio in a while. Perhaps the biggest disappointment for the day was the Crossfit attendance outnumbering F3. Hopefully we can rebound on Wednesday.

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