August 12, 2019

Wheelbarrow of weights.

THE SCENE: hot. F3 WELCOME & DISCLAIMER. done. WARM-O-RAMA: SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC THA-THANG: PAX split into three groups and rotated through three Chest/Back movements:…

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June 11, 2019

Double Quarter Pounders at the Sandlot

THE SCENE: the weather could not have been better for a BC.  just an absolute delight. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slow 0.5 mile mosey around the park for starters, Daisey Pickers x 15 IC, “Groin Pickers” x 15 IC (named by Sir Mix…essentially a Daisey Picker that is lateral with a three count to each side and coming…

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March 20, 2019

Tuesday OF runz

THE SCENE: Delightful morn for a run. F3 WELCOME & DISCLAIMER: done WARM-O-RAMA: Briefy OYO prior to run THA-THANG: Goal for 4-6 mile run at 8:50-9:30/pace.  PAX agreed on distance and pacing. MARY: LBCs x 30, Runners Crunch x 10, Hello Dolly Lama x 15, Peter Parkers x 20, BBS x 20 COUNT-OFF & NAME-O-RAMA 5 PAX (no FNGS)…

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March 20, 2019

Diego and the Cupid Shuffle?

THE SCENE: Nice weather. It was strange. F3 WELCOME & DISCLAIMER: done WARM-O-RAMA: SSH X 25 IC, Arm Circles 10 IC & Flapjack, Overhead “Thunder” claps x 15 IC, Hillbillies x 15 IC, Daisy Pickers x 15 IC THA-THANG: Cupid Shuffle Challenge: QIC played cupid shuffle.  Every time you hear “Down” you do a Merkin, otherwise you are doing…

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March 12, 2019

Recovery, Recovery, Recovery OF Run.

THE SCENE: not raining. cool. F3 WELCOME & DISCLAIMER done. WARM-O-RAMA: done. THA-THANG: Squeegee and I waited until around 5:10 and took off. MIB showed up a little later and completed his own 4 mile loop joining back up with us at ENDEX. Squeegee and Bottomless route: MIB’s stats: MARY: N/A COUNT-OFF & NAME-O-RAMA 3 PAX (no FNGs): Squeegee,…

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February 26, 2019

Crucible Light.

THE SCENE: Cool air, clear skies, ready to run F3 WELCOME & DISCLAIMER:  done amidst a lot of mumble chatter, wardrobe changes/decisions, and car adjustments.  I believe some heard the disclaimer…I believe. WARM-O-RAMA: Brief mosey around OF parking lot, SSH x 20 IC, Daisy Pickers x 15 IC because of Pirtle’s concern for his hamstring.  OYO stretching while YHC described…

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February 15, 2019

Stairmaggedon.

THE SCENE: Crisp, cool with clear skies F3 WELCOME & DISCLAIMER:done. WARM-O-RAMA: SSH x 20 IC Merkins x 20 IC Imperial Walkers x 10 IC Windmills x 10 IC Daisy Pickers x 10 IC Hillbillies x 10 IC THA-THANG: Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near…

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