September 21, 2019

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest F3 WELCOME & DISCLAIMER: DONE WARM-O-RAMA: SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk THA-THANG: Paired up and each pair grabbed a CMU Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt…

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August 29, 2019

Devil’s Staircase Dora Style with Doc

THE SCENE: A beautifully cool morning (Come on fall weather!!) at The Ruins with Doc Hollywood as QIC F3 WELCOME & DISCLAIMER: DID IT WARM-O-RAMA: SSH (IC) x 36 (I think…cannot be sure since I arrived late, but the PAX in attendance provided a punctual start at 5:30am), WINDMILLS (IC) x10, IMPERIAL WALKERS (IC) x15, HILLBILLIES (IC) x15, DAISY…

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August 1, 2019

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning F3 WELCOME & DISCLAIMER: did it WARM-O-RAMA: Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side…

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June 27, 2019

Inclined to Sprint

THE SCENE: Muggy and moist F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSHs, imperial walkers, hillbillies, daisy pickers, warm-up lap x1 with assorted gaits THA-THANG: Indiana Jones style group run in the garage.  PAX in the back sprints to front of line and yells “NEXT!” and next PAX sprints to the front and does the same.  We Indiana Jones-ed and…

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March 1, 2019

Sprint BoMBS at the Barracks

THE SCENE: Well above freezing at a balmy 33 deg F F3 WELCOME & DISCLAIMER: Explained purpose of F3. Made sure everyone knew I was not a professional and TO EXERCISE AT YOUR OWN RISK WARM-O-RAMA: SSHs,  Daisy Pickers, Imperial Walkers, Hillbillies THA-THANG: 400m Mosey Mixer Lap (mosey, butt kickers, high steps, etc.) 400m sprint lap as a group 200m…

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September 26, 2018

Total Body Beatdown–VQ style

THE SCENE:  It was not raining as forecasted F3 WELCOME & DISCLAIMER: Did it WARM-O-RAMA:  SSH x 25, Imperial walkers x 15, Hillbillies x 15, Daisy Pickers x15, LBACs x 20 THA-THANG: Elevens–Total Body Beatdown Box Jumps/Step-Ups x 10 (on picnic table jump/step up to seat plank, then table top, then back down) Jog 25yards to lower parking lot…

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