January 26, 2021

Smoked Shoulders & Broken Blocks

  THE SCENE: 46 degrees & soggy. Thankfully, there was no rain. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: Motivators, down from 6 15 tempo squats 10 tempo merkins 15 Imperial Walkers Bat Wings (I mistakenly called these Eagle Wings, but there were no bricks involved) THA-THANG: 5 rounds of the following circuit with a different mode of transportation (about…

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December 30, 2020

Recess Tabata

THE SCENE: Shorts & hoodie weather, my favorite. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: 20 SSH IC 10 Daisy Pickers IC 10 Tempo Squats IC 15 Imperial Walkers IC 15 SSH IC Mosey to the playground. THA-THANG: Yeah, yeah, yeah, we’ll get to that. But first, some math! The outside ring of the playground has 6 benches arranged in…

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December 15, 2020

Climbing the Griswold Ladder

  THE SCENE: About 28 degrees and gloomy. I arrived early and wondered if anyone would show up. The fartsack siren was extra alluring this morning, thankfully we had some determined PAX show up. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: 20 SSH IC 10 Daisy Pickers IC 10 Merkins IC 10 Tempo Squats IC 20 High Knees IC Mosey…

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December 8, 2020

Dang Mohawk!

THE SCENE: about 33 & gloomy. I showed up at 5:15 to an empty parking lot and reviewed my plan in the warmth of my truck. PAX started rolling up around 5:25. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: 15 SSH IC 10 Daisy Pickers IC 10 Imperial Walkers IC 10 Hillbillies IC 10 Arm Circles Forward & Back IC…

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November 11, 2020

“Welcome To A Real AO”

THE SCENE: ~58 degrees & windy. I showed up early to map out a 400 meter run for our workout later. Steinbrenner & Snowman’s vehicles were in the lot and they were at the pavilion across the lake probably 250 reps into the Chad1000x Challenge. This is a Hero workout in honor of Navy SEAL Chad Wilkinson who sadly…

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November 2, 2020

Oneder VQ

THE SCENE: A brisk 32 degrees in the gloom. We had 2 for pre-run & Boudreaux showed up in a T-shirt & shorts…Respect! I arrived early with a stolen piece of sidewalk chalk from my son. Tha-thang could get confusing so I wanted to lay it out for us visual learners. F3 WELCOME & DISCLAIMER Complete WARM-O-RAMA: 6 Motivators…

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