June 10, 2020

Six simple rounds

THE SCENE: After all the rain, could not ask for a more perfect morning F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20x SSH IC 10x Merkins IC 10x Tempo Squats IC Mosey to end of trail (1/6 mile) THA-THANG: 6 Rounds OYO for Time: 25 Merkins 25 Sit-ups 25 Dips Out and back run/ruck (1/3 mile) MARY: Race a partner back…

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May 12, 2020

Flattening your curves

THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER do at your own risk. Nothing I say is from a pro. WARM-O-RAMA: 20x arm circles forward/backward 20x Merkins 20x squats run 400m THA-THANG: Get a timer close by. Hold a plank for 20 minutes. Every time you have to rest, pause and do the following before…

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May 11, 2020

Bring Grimace Up

Warmorama “IC” assumes a 4 count movement SSH ICx20 Merkins ICx10 BBS OYOx20 Forward Arm Circles ICx10 Reverse Arm Circles ICx10 Squat ICx20 The Thang -Hand Release T Merkins OYO x 20 https://youtu.be/Iu8E67jcXQ4 (example) -Monkey Humpers IC x 20 -Burpees OYO x 20 -Plank 1 minute -Hand Release T Merkins OYO x 18 -Monkey Humpers IC x 18 -Burpees…

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May 6, 2020

The Happening WOD

WARM-O-RAMA: 20x SSH 20x Merkins 20x Squats Run 400m THA-THANG: For Time 10-20-30-40-50-60-70-80-90-100 Bonnie Blair’s (2=1) 10 Burpees (after each set) CIRCLE OF TRUST/BOM: Insert the WORD here.Attend at 12:00 via zoom

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April 29, 2020

Manion WOD

THE SCENE: Home WOD F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 arm circles x 20 squats x 20 THA-THANG: The Manion WOD is: 400m run 29 Ruck Squats w/Ruck & 40 lb sandbag or CMU 7 Rounds CIRCLE OF TRUST/BOM: Travis Manion Memorial WOD was supposed to happen this past Saturday but Corona. Doesn’t mean we shouldn’t celebrate…

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April 27, 2020

“Chelsea” WOD

THE SCENE: Nearing the end of Home WODs. Good thing too F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20x SSH 20x Arm circles Run/shuffle ruck one mile. THA-THANG: EMOM* for 30 min: 5 Pull-ups (sub for inverted row or Carolina Dry Docks) 10 Merkins 15 Squats *do all 3 rep sets every minute on the minute. 30 rounds. Buy-out: Run/shuffle ruck…

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April 21, 2020

The F3 Countdown

THE SCENE: The countdown to the return of F3 is on. Today’s WOD was encouraged by that. Simple but effective. Enjoy. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 Run 400m Lunges x 20 Inchworm x 5 THA-THANG: 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 The countdown is on. Do each exercise below in sets in the countdown from 20 to 0. Burpees Air Squats…

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April 18, 2020

Zachary Tellier WOD

THE SCENE: Saturday morning  late F3 WELCOME & DISCLAIMER WARM-O-RAMA: Do what you need to do to get yourself ready SSH to your hearts content. Jog a little. Get yourself ready. THA-THANG: For Time 10 Burpees 10 Burpees 25 Merkins 10 Burpees 25 Merkins 50 Lunges 10 Burpees 25 Merkins 50 Lunges 100 Sit-Ups 10 Burpees 25 Merkins 50…

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March 23, 2020

“Loredo” WOD

THE SCENE: At home. Still getting better. F3 WELCOME & DISCLAIMER You did this to you. WARM-O-RAMA: 20 x SSH 20 x Arm Circle 20 x Air Squat 20 x Merkin THA-THANG: 6 Rounds For Time 24 Air Squats 24 Merkin’s 24 Walking Lunges 400m Run With a running clock, as fast as possible perform the prescribed work in…

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March 10, 2020

The Sands of Time

THE SCENE: Warm and wet. I showed up at 5:29 to see Tremor tossing his keys securely in the muffler before rucking up and moseying to the covered pavilion F3 WELCOME & DISCLAIMER Did this on the way to pavilion. WARM-O-RAMA: 20 x rucked SSH 10 x rucked Merkins THA-THANG: Circle up, rucks on, around 60# sandbag. Sandbag exercise…

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