October 24, 2020

double ciruit daylight relays

THE SCENE: Cool and dry, perfect for BC. F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC side shuttle hops, daisy pickers, squats, hip stretch, boat/canoe (hollow body hold w/low back flat on ground, shoulders and but off ground), shoulder tap merkins. Reminder to be diligent with social distancing for the sake of others. THA-THANG: CMU 4 corner circuit with 20m farmer…

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February 22, 2020

“HIIT and run”

THE SCENE: frosty, sunny, no wind.  great day to get outdoors. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC, Hillbillies IC, Freddie Mercury IC, Shoulder tap merkins IC THA-THANG: “HIIT and RUN”- Running (fitbit said 3.6 miles) with intermittent 40 second HIIT sessions and 20 second recovery. Burpees, Chuck Norris Merkin (knuckles), Apolo Ohno, inverted merkin, baby makers, sprint uphill…

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February 11, 2020

11s and more

THE SCENE: damp but no rain with light winds in 40s. . . quickly felt like 80F. F3 WELCOME & DISCLAIMER: Welcome to the PAX, disclaim the workout. WARM-O-RAMA: SSH IC shoulder stretch x 10 IC merkins with shoulder taps x 20 IC batwings to 15 IC THA-THANG: mosey 11s with Pull-ups and Carolina Dry dock (modify with “scorpion”…

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January 16, 2020

the Big Inch

THE SCENE: Perfect morning at 50F w/o wind. F3 WELCOME & DISCLAIMER: Welcome to the PAX, disclaim the workout. WARM-O-RAMA: SSH x20 IC Imperial Walkers x 10 IC Shoulder press x 10 IC (awareness in posture) Merkins with shoulder taps x 15 IC Runners stretch 4 x 10 IC Apolo Ohnos x 15 IC Mosey and Count off by…

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December 28, 2019

Your real Holiday wish list

THE SCENE: Perfect morning at 60F w/o wind. F3 WELCOME & DISCLAIMER: Welcome to the PAX, disclaim the workout. WARM-O-RAMA: SSH x20 IC WW2 situps x 12 IC Shoulder press x 10 IC (awareness in posture) Runners stretch 10 count Mosey and Count off by 5s THA-THANG: 2×5 exercise circuits.  Each half included 5 exercises, 40 second intervals, 20…

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December 12, 2019

hipz, buttz, and gutz

THE SCENE: Brisk 28F w/o wind.  Once warmed up, it felt like spring.  Great ice skating weather. F3 WELCOME & DISCLAIMER: VQ sloppy intro with gratitude to the PAX, disclaim the workout. WARM-O-RAMA: high knees and quick feet IC Merkins x 20 IC Shoulder press x 20 IC (awareness in posture) Runners stretch x 10 IC Apolo Ohnos x…

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