January 21, 2021

Bauer on Saturday at 9:00am

THE SCENE: The glorious saddle F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x30 IW x20 Daisy Pickers x20 Couple laps around the lot THA-THANG: Grab a partner and a sandbag for each duo. Lined up on the main road and clean & toss the sandbags about 100 yds. Into the stables to the pull-up bars. Introduced “head, shoulders, knees and…

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December 8, 2020

Nobody cares what you can do fresh

THE SCENE: A gorgeous and brisk 30-ish degrees. F3 WELCOME & DISCLAIMER: Many times.  3 late pax I think… WARM-O-RAMA: SSH x30 Windmills x10 SSH x20 IW x10 SSH x10 1 mile mosey THA-THANG: Pretty warm and sweaty after a 1 mile run… Mini-APFT: 2 minute AMRAP Merkins 2 minute AMRAP Big Boy Sit-ups 2 minute AMRAP Burpees Fat…

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November 22, 2020

They see me rollin’!

THE SCENE: Outside. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IW Squats THA-THANG: Rucked  about 3.5 miles while stopping to do Ruck Rollers every half mile. If you don’t know what a ruck roller is, you can sign up for Heavy Drop Training or you can POST to the Barracks on Wednesdays and find out. MARY: Ain’t nobody got time…

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October 22, 2020

Stuff at the Saddle

THE SCENE: According to Lochte, a fair 65 degrees. According to Cantore, it might rain. Who knows? F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x50 IC Imperial Walkers x15 IC Windmills x10 IC Daisy Pickers x10 IC Lunge N Twist x10 IC mosey to the far horse stables THA-THANG: AMRAP – 7 minutes: 5 pull-ups 5 decline merkins 5 burpees…

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September 26, 2020

Some stuff we did at the Annex

THE SCENE: Gorgeous weather somewhere in the 60’s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x30 IW x15 Windmills x15 SSH x30 Daisy Pickers x15 Tempo Squats x15 SSH x30 Mosey around the track stopping 4 times for 20 Bonnie Blairs. THA-THANG: Irkins, Dirkins, Dips and Hanging Leg Lifts at the pavilion.(straight legs if you bad) Rounds of 5, 10…

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April 26, 2020

Missing MY Barracks

THE SCENE: I’m sure its just as glorious at the Barracks at 0530 as it usually is.  I miss my Barracks. I miss those pull-up bars and parking garage. You will need a place to do pull-ups for todays HomeWOD F3 WELCOME & DISCLAIMER: OYO WARM-O-RAMA: SSH x30 IW x15 Daisy Pickers… nice and slow… x15 Windmill x15 THA-THANG:…

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March 26, 2020

Shoestring Screw Up WOD

WARM-O-RAMA: SSH x30 Daisy Pickers x15 Tempo Squats x30 Imperial Walkers x15 Stretch other stuff if you’re into that sort of thing. THA-THANG: Grab a CMU, sand bags, a ruck, or some Bricks.  Anything around 20-30 lbs. AMRAP for each exercise for 1 minute: Lateral Jump over the CMU Overhead Press Curls Weighted Squat Bear Crawl 25 yds, Rest…

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March 16, 2020

Modify as necessary

THE SCENE: Gorgeous and cool weather. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x30 IW IC x15 Windmills IC x15 Daisy Pickers IC x10 Arm Circles IC x20 THA-THANG: Every pax got their own sandbag that was disinfected on site by AOQ Hitch! Carry sandbags to the track, perform the round of exercises, wait for YHC. 30 bag jumpovers…

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February 6, 2020

Lair 2-6-20

THE SCENE: Chilly and moist. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x30 IC IW x15 IC Daisy Pickers x10 IC Windmills x15 IC THA-THANG: Mosey to the benches.  Irkins, derkins and dips. x15 each Rinse and Repeat. Mosey around to the Lake.  When we got to the boardwalk, stop and squat x20 IC. Continue mosey to the OG shovel…

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February 4, 2020

It’s a Coon Rapids thing…

So much to fit in this backblast… the mumblechatter was top notch. Quotes from today: – Don’t giphy search “Torres”. – Koalas have the highest rate of chlamydia. – they get the chlamydia from the eucalyptus. If you get the soap you’re essentially rubbing the clap on your privates. – Shoestring! I ripped my pants! We warmed up and…

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