The Flood on a Saturday We haven’t had the Saturday Convergence at Surge in a while (maybe ever)? But today we converged with the West Side AOs as Cryptonite brought their road show to Surge. 6 showed up for SL. Conditions: 74 Degrees and Muggy Twerk kicks it off with COP, Not a Pro, one …
Well I never thought I would stick with something that made me get up so early, but I wouldn’t trade it after 4 years. There were 9 other PAX that help me celebrate the occasion this morning as we did a few things from some past workouts. The Weather: HOT and STEAMY 1 Minute Warning/FNG’s/Disclaimer …
YHC loves to Q at Surge and not just because it is 2 miles door to door from his house, but because the standards of F3 are exemplified here to the highest degree. Each AO has a close knit feel to it, each one the same but also a little different. YHC has referred to …
No FNGs Disclaimers Prayer Warmup SSH Curtsy Lunges Imperial Walker Grab poles and mosey to the parking lot entrance to start a modified flood. I call it Flood X. Perform as many laps as possible with the group. 7 stops and never drop the pole. Station 1 chest press with the pole 11reps Flutter kicks …
Indian run mosey on the Flood Route (since the flood will be here in two Saturdays Stop at the 4 corners for warmups Ssh in ghost cadence x10 Pax failed and received a 2 burpees penalty Indian run mosey IW In ghost cadence x11 Pax passed and were rewarded with light stretching Indian run mosey …
No FNGs Disclaimers Prayer Warmup SSH Imperial walker TTT – Through the tunnel 6 minutes of Abs 50sec on 10sec off Oblique crunch left Oblique crunch right Scissor kicks LBC Floor wiper 6 inches Squats Bring Sally up Competition x2 or 3 Obstacle 1 Merkin walk Obstacle 2 Fast feet in squares Obstacle 3 4 …
The Flood Returns to Surge We haven’t run the flood in a while due to Covid and running the House of Cards. In fact, I think the last turn we ran the Flood was the day after Mulligans last 2.0 was born (or what he has recently been referring to as his Ruck). With Cryptonite …
Another Surcuit at The Surge in the Wet Gloom 11 beat the fart sack for my 7th career Q since joining the founding of The Surge in October of 2017. I now live across the river and are now taking up residence at Swamp Fox. My old friends now have me over every 6 months. …
Man it was good to get back in the Q saddle. The 14 PAX that showed this morning got their monies worth. Conditions: Upper 60’s and Muggy 5 Minute Warning,1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the Car Loop canopy COP 15 SSH IC 10 Slow Mo TTT 10 OH CLAP, …
2 years of F3 for Dominion Hard to believe it’s been 2 years since I started F3 (officially 5/15). Excited to get at it today! Conditions: 60 degrees and clear COP No FNGs Not a pro 2 Burpees Mosey to front parking lot SSH x10 in ghost cadence – 2 burpees penalty Short mosey IW …