April 12, 2020

Virtual Barracks

THE SCENE: A lil chilly F3 WELCOME & DISCLAIMER: Don’t hurt yourself. Always protect your lower back. If your form begins to break down, lower your weight. WARM-O-RAMA: Do what you gotta do. THA-THANG:  Choose your weight- CMU, Ruck, or Sandbag. Adjust reps to account for weight if needed. Push yourself, don’t hurt yourself. Round 1: Every Minute on…

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April 4, 2020

Solo Millennial

THE SCENE: Oh the weather outside is weather… F3 WELCOME & DISCLAIMER Sure. WARM-O-RAMA: Do what you need. THA-THANG: Perform 100 of each of the following exercises. Jog 100 meters between sets. 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees…

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March 29, 2020


THE SCENE: Between 52 and 71…probably Cloudy…probably Performed from remote locations…probably F3 WELCOME & DISCLAIMER I am not a professional. WARM-O-RAMA: SSH x 20 Daisy Pickers x 20 Arm circles x 20 Imperial Walkers x 20 Let’s get creative…. Merkins x 5, Squats x 5, Merkins x 4, Squats x 4, Merkins x3…you get the…

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February 22, 2019

Sandbag Ruck

THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA: Just start ruckin THA-THANG: Ruck with a 80 lb and 60 lb sandbag. That’s all. MARY: Nope. COUNT-OFF & NAME-O-RAMA Bookworm, Dewey, Soybean, Shoestring, Judah, Soulja Boy, Anklet CIRCLE OF TRUST/BOM: MOLESKIN: Just a good ole fashioned ruck. ANNOUNCEMENTS:

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February 22, 2019

Simple yet Effective

THE SCENE: 40 and wet F3 WELCOME & DISCLAIMER: Yes WARM-O-RAMA: To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” do a burpee. While not doing burpees, do SSH. 27 burpees. 5,000,000,000 SSH. THA-THANG: Mosey to playground 20 min AMRAP 5x pullup 10x…

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January 18, 2019


F3 WELCOME & DISCLAIMER WARM-O-RAMA: None THA-THANG: Ruck 1 mile every 15th minute on the minute MARY: None COUNT-OFF & NAME-O-RAMA 6 PAX: One and Done, Bookworm, Soybean, Jailbait, Nature Boy, Snowman CIRCLE OF TRUST/BOM: Prayed it up. ANNOUNCEMENTS: Equinox

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December 13, 2018

Straight Ruckin’

THE SCENE: 30 degrees; cold F3 WELCOME & DISCLAIMER: Check WARM-O-RAMA: Ruck THA-THANG: Ruck the big loop at The Barracks (2.25 milez) Ruck shuffle half a lap on the track; Ruck half a lap (1 milez) Ruck the track (? milez) MARY: None COUNT-OFF & NAME-O-RAMA 3 PAX: Woodpecker, Soybean, Bookworm CIRCLE OF TRUST/BOM: If you grow into who…

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November 29, 2018

Solo Game of Bingo (I won)

THE SCENE: 52 and windy F3 WELCOME & DISCLAIMER: YHC disclaimed himself. WARM-O-RAMA: Ruck to playground. THA-THANG: 25 pull-ups Ruck 2 miles AFAP 25 pull-ups MARY: Nada COUNT-OFF & NAME-O-RAMA 1 PAX: Bookworm CIRCLE OF TRUST/BOM: YHC said a quick prayer for St. Jude, its patients, and everyone participating in the marathon. MOLESKIN: M berated me upon return for working…

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November 8, 2018

CMU Supersets at The Bingo Hall

THE SCENE: Bout 50 degrees, squirrels throwin’ acorns F3 WELCOME & DISCLAIMER: Check WARM-O-RAMA: SSH Imperial Walker Hillbilly Daisy Pickers Windmills Arm circles THA-THANG: 3 sets: Handstand Merkins x 10 Low squat x 15 1 set: 25 CMU OH Squat CMU Mosey to Playground 1 set: 25 CMU OH Squat 3 sets: V pull-ups x 10 Uneven merkins on CMU- 10…

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October 30, 2018

Zombies vs. Humans

THE SCENE: A rather mild 58 degrees; however, a distinct chill lingered in the air. Visibility was limited and we had the unsettling feeling we were being watched. There had been rumors of tiny demons roaming the neighborhood demanding people give them candy. However unsettling the scene, the dark omen had not yet revealed itself, so we gathered our…

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