February 19, 2020

Easy River Livin’

THE SCENE: 60’s and beautiful F3 WELCOME & DISCLAIMER WARM-O-RAMA: 17 SSH IC; 10 Daisy Pickers IC; 25 Mountain Climbers; THA-THANG: Run to the pull up bars 5 to 1 pull up pyramid. After each set complete: 20 Merkins 20 CMU Curls 20 CMU Single Arm Bent Over Rows 20 CMU Kettle bell Swings 20 – 70 Pound Sandbag…

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January 14, 2020

Downtown Workout (Leg Day)

THE SCENE: Nice day. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 30; Daisy Pickers IC x 10 THA-THANG: Bunny hop up stairs at bluff x 3 with an alternating set at the top. Squats x 20 Lunges x 20 Monkey Lovers x 20 30’s over Beale Street Landing Squats Lunges MARY: Too much leg focus to worry about…

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December 5, 2019

Upper body prep to look good for St. Jude’s

THE SCENE: Gorgeous December morning at the Bluff. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 20 Daisy Pickers IC x 15 IW IC x 10 Hill Billies IC x 11 THA-THANG: Mosey the long way from parking lot to pull up bars at Tom Lee Park Reverse pyramid 10 to 1 Pull ups Push ups Dips Plank until…

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October 3, 2019

Climbing Pyramids

THE SCENE: Dark and early pyramid scheme F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 25 Daisy Pickers IC x15 Mosey THA-THANG: Pyramid (10 to 1) Pull ups, Dips, Merkins Planks (1 minute Regular, Left, Right) Pyramid (1 to 5) LBC, American Hammers, Flutter kicks Planks (30 sec. Regular, Left, Right) Pyramid (5 to 1) Pull ups, Dips, Merkins…

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September 10, 2019

Havarti’s VQ

THE SCENE: 77 degrees and darkF3 WELCOME & DISCLAIMERWARM-O-RAMA: 25 SSH IC 10 Murkins IC 15 Daisy Pickers IC THA-THANG:The goal was a high intensity leg workout. Fireman’s carry up Beale Street Landing, at top partner alternates fireman’s carry for 10 squats, and then both lunge down hill. Repeat for other partner. 50 Air Squats 40 yard sprint against…

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