January 1, 2020

Barracks: Sucky Circuit

THE SCENE: Barracks. Misty, then rainy, perfect for a real gut-buster. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. WARM-O-RAMA: SSH, Daisy Picker, Imperial Walker, Squats, Merkins, Arm circles (10 front 10 back). All together: stretch…

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December 27, 2019

Burpees, CMU Thrusters

THE SCENE: The Sandlot. 47 degrees, perfect. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.  WARM-O-RAMA: SSH, Squats, Imperial Walker, Daisy Picker, Merkins, Squats, stretch. CMU carry to bleachers.  Wait for six, plank or flutter kick. …

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September 5, 2019

Legs, Pull-Ups, Gender Reveal

THE SCENE: Blazing Saddle, mid 70s, cool breeze when we stepped out of the stables.  F3 WELCOME & DISCLAIMER I am not a professional, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.  WARM-O-RAMA: SSH, Squats, Imperial Walker, Daisy Picker, Finkle Swing,, Merkins. stretch legs. …

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August 5, 2019

Dumb. Bells. Reverse Burpees

THE SCENE: Barracks: 73 and too humid. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.  WARM-O-RAMA: SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b,  Each partner pair grab a weight, then mosey to pullup…

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August 4, 2019

Barracks friday, merkins pullups til failure

THE SCENE: Barracks: nice weather for July. 98% humidity instead of 99.  F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.  WARM-O-RAMA: SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b,  Mosey warmup lap, stretch legs,…

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June 30, 2019

The Barracks

THE SCENE: Damp & warmF3 WELCOME & DISCLAIMERWARM-O-RAMA:SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b,Pick up CMU’s, mosey to pullup bars, stretch.THA-THANG: Pull:5 x (2 min rounds): reps are recommended, do 12, or 14 if you bad.5 pullups10 curls (count each individual rep)10 bent rows10 high pulls10 aussie pull-ups (under dip bar) Legs:Repeat this circuit for 12…

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June 12, 2019

smoked shoulder

THE SCENE: Overton. Cool, 66 degrees, some would say “dewey” weather. F3 WELCOME & DISCLAIMER: Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best you can, all exercises can…

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May 22, 2019

APFT Study Session: Sandlot

THE SCENE: Humid, 70. F3 WELCOME & DISCLAIMER Done did it.  WARM-O-RAMA: 25 SSH, 10 Imperial walkers, 10 daisy pickers, 10 hillbillys, 10 windmills. Stretch. THA-THANG: To prep for the (outdated, yet still really freakin hard) Army Physical Fitness Test this friday at the barracks, we “studied” for it by doing three rounds of the following: 1:00 AMRAP situps (feet…

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February 18, 2019

BEASTWEEK: Ramada Ciabatta Tabata

THE SCENE: The Levee, about freezing.  F3 WELCOME & DISCLAIMER: Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best you can, all exercises can be modified and are only…

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November 26, 2018

Morg: Nips, Arms, CMUs

THE SCENE: The Morg: 33 degrees and steady breeze, some might say windy. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. WARM-O-RAMA: Partner up. Half runs to marker and back, while other half does (Dora-style, switching…

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