September 14, 2020

A trip to the past in the annex

THE SCENE: It was probably warm F3 WELCOME & DISCLAIMER: check WARM-O-RAMA: 10 burpees SSH tempo squats motivators calf raises THA-THANG: AMRAP-15 merkins, 15 squats, 15 curls, 15 skull crushers, 30 yd sprint for 15 min Jog to futsal court AMRAP-12 pulse lunges each leg, 12 groiners, 12 hip bridges, 30 yd bear crawl for 12 min Jog back…

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May 10, 2019

Way too late, no good, very bad backblast

THE SCENE:  Probably a chilly morning .    3/12/19 F3 WELCOME & DISCLAIMER always do it WARM-O-RAMA: Side straddle hops x20 IC 4ct Hillbillies x20 IC 4ct Imperial Walkers x20 IC 4ct Tempo squats x20 IC 4ct Single leg deadlift x15 each leg THA-THANG: Break into partners: switch when partner finishes on bench Step ups x20 legs each leg …

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November 7, 2018

Noah’s Ark busting through the Levee

THE SCENE: 55 and sadly learning about the rain chances as my garage opened F3 WELCOME & DISCLAIMER  Yes with help from Knox folks WARM-O-RAMA: 15 burpees SSH x15  IC 4CT Hillbillies x12  IC 4CT Imperial walkers x14  IC 4CT Arm circles forward and reverse x10  IC 4CT Jog a lap THA-THANG: 10 push up pyramid and count down…

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November 7, 2018

Leg day at the Saddle

THE SCENE: Chilly with a wet ground F3 WELCOME & DISCLAIMER. Check WARM-O-RAMA: SSH x50 IC 4 ct SL DL x10 each leg OYO Imperial Walkers x15 IC Merkins x 10 IC Jog .25 mile THA-THANG: 10 lunges each leg, lunge walk 60ish yards then rinse and repeat 15 squats, broad/frog jump, rinse repeat .25 mile cool down lap…

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October 21, 2018

Super late day at the Levee

THE SCENE: Chilly but not our worst F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC 4ct x 25 Tempo squats IC 4ct x 20 Hill Billies 4 ct x 20 Imperial walkers 4 ct x 20 Merkins 4ct IC x 7 THA-THANG: Mosey to hill behind baseball fields 5 laps up with crab walk 5 laps up with bear crawl…

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