January 28, 2021


T’was a brisk morning.  Right at freezing. Warmed up with the motivator, then a quick sprint to do some  archer merkins, and a quick sprint back to do some explosive merkins.  Then a round of imperial walkers and daisy pickers then we were off under the hill.  Moseyed down the river walk and found one of the sets of…

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January 6, 2021

Hell Workout

THE SCENE: Cold WARM-O-RAMA: Motivator, daisy pickers, imperial walkers, hillbillies THA-THANG: THE HELL WORKOUT: WARM UP: 200 high knees,5 merkins, 75 side shuttle hops, 30 lunges, 15 burpees, 40 squats Main Set: 100 flutter kicks, 90 leg raises, 80 side shuttle hops, 70 situps, 60second plank, 50 arm+leg raises, 40 freddy mercuries, 30 alternating toe touches, 20 burpees, 10…

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December 20, 2020


THE SCENE: COLD   WARM-O-RAMA: Motivator, daisy pickers, zombie leg things, imperial walkers, mosey to the beale street landing THA-THANG: Modified the countdown work out. 10 squats,10situps,10freddy mercuries,10merkins,10mountain climbers,10 leg raises,10 plank merkins, 10 reverse crunches, 10 carolina dry docks, 10 supermans, then run down the hill and back up.  Added in a few stairs to the run also. …

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December 9, 2020

Basic Training

THE SCENE: Not that cold but still cold as I remeber.   WARM-O-RAMA: the motivator, daisy pickers and imperial walkers, almost 1 mile mosey THA-THANG: POST 1:30 secs merks, 30 secs mountain climbers alternate between the two for 1 minute, Jump “rope” for 1min POST 2 : 30secs frog jumps, 30 secs freddy mercury’s alternate for 2 mins, then…

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November 19, 2020


THE SCENE: Cool morning, my phone said 51, but it lies to me alot.   WARM-O-RAMA: Daisy pickers (10) THA-THANG: Moseyed to the top of the hill at Beale street landing. 10squats, 1 burpee 9situps, 2 burpee 8freddy mercurys, 3 burpee 7 merkins, 4 burpee 6 mountain climbers, 5 burpees 5 leg reaises, 6 burpees 4 catalina wine mixers,…

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November 9, 2020


THE SCENE: brisk morning!   WARM-O-RAMA: started with the motivator, daisy pickers, imperial walkers and hillbillies THA-THANG: Moseyed on to the top of the hill at the Beale street landing.  Did the self named classic “Opposing Pyramids” 100 squats/1burpee 90 big boy situps/2 burpees 80 freddy mercury’s/ 3 burpees 70 merkins/ 4 burpees 60 mountains climbers/ 5 burpees 50…

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October 20, 2020

Intersecting Pyramids

THE SCENE: Cool Morning, in the 60s WARM-O-RAMA: 25 side shuttle hops, 10 daisy pickers, 20 imperial walkers, 20 hillbillies, batwing 20 count THA-THANG: 100 squats>>>>1 burpee 90 LBCs>>>>>>2 burpees 80 Freddy mercurys>>>3 burpees 70 merkins>>>>>>>4 burpees 60 mountain climbers>>>5 burpees 50 lunges>>>>>>6 burpees 40 catalina wine mixers>>>7 burpees 30 american hammers>>>>>8 burpees 20 carolina drydocks>>>>>>9 burpees 10 supermans>>>>>>>>>>10…

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October 13, 2020

The Lonely Island

THE SCENE: Clear skies in the 50s WARM-O-RAMA: Mosey to the Beale Street Landing. THA-THANG: Similar to last Thursdays countdown work out. 100 squats 1 burpees 90 situps 2 burpees 80 Freddy Mercurys 3 burpees 70 Mercs 4 burpees 60 Mountain Climbers 5 burpees 50 leg raises 6 burpees 40 plank mercs 7 burpees 30 reverse crunch 8 burpees…

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October 8, 2020


THE SCENE: Nice cool Morning F3 WELCOME & DISCLAIMER WARM-O-RAMA: Stretched on our own for a few mins.  Moseyed to the hill at Beale St. landing. THA-THANG: First: did a round of 11’s 10 squats 1 burpee 9 situps 2 burpee 8 Freddy Mercurys 3 burpees 7 Mercs 4 burpees 6 Mountain Climbers 5 burpees 5 leg raises 6…

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September 24, 2020

THE SCENE: Slight drizzle almost a mist. F3 WELCOME & DISCLAIMER WARM-O-RAMA: warm up was 10 daisy pickers in cadence, 20 imperial walkers in cadence, and 20 hillbillies in cadence. THA-THANG: Moseyed down to the beale street landing where we took shelter underneath.  Then we played the name game. A – 50 side shuttle hops     N- 25 burpees…

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