October 30, 2020

Around the Block at 8 Track

Glorious for running.  Accuweather said 43 degrees F F3 WELCOME & DISCLAIMER – provided WARM-O-RAMA:
  Goal was to make it all the way around the block starting at Union University on CD Smith. – Merkin Mile (100 Merkins total) – Burpee Mile (50 Burpees total) – BBSU Mile (100 BBSUs total) Literally it…

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August 31, 2020


Did not rain, which is about all I am concerned about F3 WELCOME & DISCLAIMER: provided WARM-O-RAMA: Daisy Pickers x 15, Hillbillies x 10, Imperial Walkers x 10, Motivators THA-THANG:
 12 exercise stations in each set 45 seconds exercise with a 15 second rest and transition completed 2.5 sets with a short mosey between each set Merkins…

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August 17, 2020

Berm preps for Ironpax

Ironpax challenge is only 2 weeks away, time to get to work! THE SCENE: 
Glorious gloom! It was darker than I expected and the temp was very pleasant for getting down to work. F3 WELCOME & DISCLAIMER – done. WARM-O-RAMA:
  10 SSH, Motivators, 10 Imperial Walkers, 10 Hillbillies, 10 Daisy Pickers THA-THANG:  15 minute exercise set, AMRAP 5 blockees,…

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July 13, 2020

July Carousel of Pain

THE SCENE: Pathetic Q cruised into the parking lot 1 minute late. Weather was warm but not bad for July. F3 WELCOME & DISCLAIMER This was provided. No one has ever mistaken me a for professional. WARM-O-RAMA: Did a little: Daisy pickers, runners stretch, SSH THA-THANG:
  Carousel of Pain 5 rounds, 4 minutes per round Curls: 25, then run…

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June 29, 2020

Battle of Bunker Hill

Wednesday June 17, 2020THE SCENE:Was great, no rain, not wet. F3 WELCOME & DISCLAIMERDisclaimer was provided by Iceman, the Q WARM-O-RAMA:Side straddle hop x 25Daisy pickers x 15Shoulder taps x 20 THA-THANG:To commemorate the Battle of Bunker Hill, fought on Breeds’ Hill we spelled “Breeds” B Bear Crawl up small hill x10 and crawl bear back down, moseyR Rocky…

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February 11, 2020

2020 Round 1

THE SCENE: Almost perfect weather for January, mid 40’s and no rain.  One of the few January mornings we done  not get rain. F3 WELCOME & DISCLAIMER Sit down, I’m going to surprise you here, I AM NOT A PROFESSIONAL AT THIS.  Disclaimer was done. WARM-O-RAMA: Standard stuff: Side Straddle Hops, Imperial Walkers, Hillbillies, and Daisy Pickers THA-THANG: 4…

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December 16, 2019

Anyone Can Count to 11

THE SCENE: A good day considering it is December, 43 F (6 C) and a light rain. F3 WELCOME & DISCLAIMER – done WARM-O-RAMA: Windmills, Side Straddle Hops, Imperial Walkers, Hill Billy’s, mosey around the building THA-THANG: 11’s: Curls –> Burpees 11’s: Thrusters –> Big Boy Situps 11’s: Upright Rows –> Merkins MARY: Crunches, Boat-Canoe, J Lo’s (led by…

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September 16, 2019

Berm Active Recovery

THE SCENE: After suffering through sweltering hot days the 75 degrees felt cool and pleasant with a nice mist hovering over the grass. F3 WELCOME & DISCLAIMER. Given WARM-O-RAMA: Approximately 20 reps of each: SSH Daisy pickers Imperial Walkers Hillbillies Windmills Arm circles Mosey to grass closer to the school at the start of the 400m loop Butt kicks…

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August 21, 2019

Merkin Mile with Antics

THE SCENE:  It was not raining and that was enough. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: SSH x 25, IW x 20, Hillbillies x 15, Daisy Pickers x 15, Forward Arm Circles x 15, Reverse Arm Circles x 15 THA-THANG: Mosey to 1 mile path. Complete 1 loop of the walking path performing 1 set of each exercise approximately…

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