September 3, 2020

Berm September 3

THE SCENE: Humid and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: Abe Vigoda, SSHx20, Michael Phelps THA-THANG:   25 Burpees  10 American Hammers 10 LBCs 10 Gas Pumps  10 Baby Makers 25 Overhead Press Mosey Lap 25 Burpees  10 Mountain Climbers 10 Shoulder Taps 10 Pickel Pounders 10 Smurf Jacks 25 Overhead Press Mosey Lap 25 Merkins  10 Traditional Squats…

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May 29, 2020

Tabata at the Berm 5/28

F3 WELCOME & DISCLAIMER Tabata ABCs Arm circles Bonnie Blairs Catalina Wine Mixers Dips Flutter Kicks Gas Pumps Hand release Merkins Imperial Squat Walkers (Gov Scott Walkers) Jackees Knerkins LBCs Mtn Climbers 30 seconds each laps in between, total four sets COUNT-OFF & NAME-O-RAMA:7 Beauty Shop, Lipton, Gus for COT, photoshop, rabbit, Tomb Raider CIRCLE OF TRUST/BOM:Insert the WORD…

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December 12, 2019

Cold Rain at the Berm

THE SCENE: Freezing, low 30s with rain.   WARM-O-RAMA: Light stretching. Moved under cover at McWherter. Did a 16 exercise tabata-style workout, with 30 seconds of Merkins Hello Dolly Squats SSH Burpees Flutter Kicks Lunges Bobby Hurleys Carolina Dry Docks Low Plank Smurf Jacks Shoulder Tap Box Cutters Mtn Climbers Overhead Claps Jogged to Sea Isle Elementary and back….

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July 3, 2019

Dora Mile at the Berm (July 2)

THE SCENE: Clear skies. Muggy, humid, and thick F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH, 10 Arm Circles OYO, 15 Imperial Walkers, Toe Raises, Heel Raises THA-THANG: I mile run broken up by Partner Dora exercises along the way Partners split 100 burpees. Bearcrawl 40 yards, run back. Partners split 200 squats. Lunge 40 yards, run back. Partners split…

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June 15, 2019

Brief Tour of the Berm (Wednesday, May 12)

THE SCENE:  Mid 60s cool F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 SSH; 15 IW; arm circles; calf raises OYO THA-THANG: Partner exercise. One man does exercise while other runs/crawls coupon to tree and back. 150 Merkins, 200 LBCs, 250 squats + 5 blockies for runner/crawler Circuit: Pull-ups, LBCs, flutter kicks Circuit: Step up, derkins, dips (5,4,3,2,1) x 2 Mosey…

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April 17, 2019

19s at the Berm

THE SCENE:  Beautiful, green and 60 F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 19 (IC) 4 CT Arm Circles OYO Heel/Toe Raises OYO THA-THANG: Line 19/Suicides Running 1 Burpee—– 3 Burpees—- 3 Merkins 4 Burpees—–5 Merkins —– 6 JLo 7 Burpees—–8 Merkins —– 9 JLo —10 Squats 11 Burpees—–12 Merkins —– 13 JLo —14 Squats 16 Burpees—–17 Merkins —–…

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April 6, 2019

Death Mile at the Berm (April 2, 2019)

THE SCENE: 40 and cool F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm circles, 20 SSH (IC) THA-THANG: Death Mile=Merkin Mile+ Bench = Burpees (x5)/+10 dips BBALL Court= Bearcrawl/LBCs (11s) Playground= 15 Merkins Port-a-John= High Jumps (20) Cove= Pull ups/LBCs (5,4,3,2,1) CIRCLE OF TRUST/BOM: Talked about Lisa Damour’s recent book Under Pressure. She is a psychologist who studies adolescent girls. One of…

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March 11, 2019

Monopoly at the Berm (March 7)

THE SCENE:  50 and cloudy F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm circles (x20) THA-THANG: We played Monopoly on a board in the east side of the parking lot. The square has 20 activities spread out around 4 sides. We broke into three pairs of two and started at different places. So, no two pairs did the exact same exercises….

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February 6, 2019

Bermuda Triangle, February 5, AO Tour

THE SCENE: Mid 60’s, really foggy. F3 WELCOME & DISCLAIMER Welcome to F3. You are here on your own. I am not a professional. WARM-O-RAMA: 20 arm circles (repeat) 20 SSH THA-THANG: Wed did a version of a Merkin Mile with a lot more included. We made stops to do: 20 dips + 15 burpees 7 merkins +15 yard bearcrawl…

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January 4, 2019

Berm Workout January 3

THE SCENE: Wet and high 40s. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm circles, 15 Hillbillies, Abe Vigoda THA-THANG: Paired up for a modified DORA. Partner ran 50 yards and back while other did: 50 Burpees 100 Merkins 150 LBCs 200 Shoulder Taps (1=1) 250 Squats 200 Dips 150 Hand Release Push Ups MARY: Flutter Kicks, Mountain Climbers, Box Cutters,…

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