April 11, 2019

Bingo Hall Fun

THE SCENE: Nice weather F3 WELCOME & DISCLAIMER Yes WARM-O-RAMA: 50 SSH 200 LBCs Daisy Pickers Windmill THA-THANG:1 Mile around the track Run 1/4th Merkins  Squats First PAX member to finish will choose an exercise of 30 reps. Bookworm picked merkins. Hold a plank while we count to 50 counterama-like. Run 1/4th Carolina dry ducks Jumping lounges First PAX…

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April 9, 2019

Tubthumping Beatdown

THE SCENE: Gloomy F3 WELCOME & DISCLAIMER – Yeap WARM-O-RAMA: Thubthumping SSH and at every “I get knocked down” do a burpee. THA-THANG: 200 LBCs Blackjack Merkins and Dips Bear crawl one way and run backwards the other way MARY: Flutter kicks Box cutters Dolly COUNT-OFF & NAME-O-RAMA 5 PAX (1 FNG – Cougar) Lipton, Tomb Raider, Shy Guy, Cougar,…

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March 20, 2019

Hump day with coupons

THE SCENE: Gloomy, perfect. F3 WELCOME & DISCLAIMER Yeap WARM-O-RAMA: SSH x 60 Merkins Daisy pickers squats windmills THA-THANG: Coupon workout Curls, chest in tempo, squats, over head,… Bear crawl race (winner would choose an exercise to do 50 reps of…) – Tomb raider won and chose 50 burpees to do! 10 burpees per min. Continued with coupon beatdown….

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February 12, 2019

Deck of Cards Beatdown

THE SCENE: Wet and Warm F3 WELCOME & DISCLAIMER: Yass WARM-O-RAMA: 57 Side Straddle Hops (yeap… 57 :d ) Daisy Pickers Windmill Merkins Arm Circles THA-THANG: F3 Deck Cards Reps: Number plus 10 Royal cards = 25 Ace = 100 Some of the exercises were: Flutter Kicks Freddy Mercury Burpees Sprints For more of these you need to come to…

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January 24, 2019

400 rep gloomy beatdown

THE SCENE: Weather app made it seem colder than what it was… F3 WELCOME & DISCLAIMER Yeap – Twice because Bookworm was not listening to me the first time. WARM-O-RAMA: In cadence… Daisy Pickers Windmills Squats 52 side straddle hops (people might have cursed me here, oh well… life goes on :D) Arm Circles Merkins Stretch OYO THA-THANG: Lap 1…

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January 22, 2019

Alligator Walk to Remember

THE SCENE: chillaaaay F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side straddle hops (51 reps… warm up peoples!) Windmill  Squats Arm circles Merkins Stretch OYO THA-THANG: BLIMPS (mossy around the building after each exercise) 5 burpees 10 lunge each leg 15 imperial walker 20 merkins 25 plank jacks 30 squats BLIMPS round 2 (mossy around the building every 2 exercises) 20…

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December 31, 2018

210 rep mile x 2

THE SCENE: Too warm. Overnight rain left us nice puddles to cool down our feet. F3 WELCOME & DISCLAIMER Been there, done that. WARM-O-RAMA: Daisy pickers, windmills, squats, 1 min stretch on your own. THA-THANG: 210 reps per mile/lap. First lap – SQUATS – Stopped 5 times. 50 reps, 40reps, 30 reps, 40 reps, 50 reps. Second lap –…

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December 19, 2018

BOMBS + 1 Mile Run

THE SCENE: Perfect 37 degrees. F3 WELCOME & DISCLAIMER Yeap WARM-O-RAMA: Daisy Pickers, Imperial Walkers, High Knees, Squats. THA-THANG: B.O.M.B.S. Partner up. Pax 1 does exercise while Pax 2 runs around building. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are:  50- Burpees 100- Overhead Claps 150- Merkins 200- Squats…

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December 3, 2018

“Lil Squishy Boy” Paving Stone Fest.

THE SCENE: Mid 30s, much colder than my expected 60s… 😀 F3 WELCOME & DISCLAIMER Yeap WARM-O-RAMA: Daisy Pickers, Windmills, Said Sit ups but meant squats (PAX giggled like little girls… and made fun of me for the rest of the workout), Lunges.  THA-THANG: First COP with coupons. 50 reps for two rounds. 25 reps for round number 3. Air chairs…

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November 26, 2018

Berm – Walls of Jericho

THE SCENE: Chilly morning. Mid high 30s. A little windy. F3 WELCOME & DISCLAIMER You should not have paid to be here, please modify any exercise as needed, I am not a professional even though I might look like one ;). “… and Welcome to F3” – Hitch WARM-O-RAMA: Side straddle hops, Daisy pickers, Mexican squats, Windmills. 2 Indian…

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