June 1, 2019

Smoking Crows and Swingset Work = Typical Day at the Annex

F3 WELCOME & DISCLAIMER WARM-O-RAMA THA-THANG:ROUND 1 @Swingset Timed Rounds (40 seconds on, 20 seconds off), 3 cycles through all four movements Swing merkins + knee tuck-in combo (2×2) Swing tricep extensions  Swing speed in&out squats Swing hamstring tuck-ins INTERLUDE – Mozy to Sprint to back of the park for dealer’s choice matinee version of MARY. Gomer, Billy Blanks, and…

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May 12, 2019


THE SCENE: Primo–just like having A/C F3 WELCOME & DISCLAIMER WARM-O-RAMA: Got the PAX stretched, warmed, and pumped THA-THANG: Not only was Billy Blanks absent, so was rest time. We got to work quickly for some too-legit-to-HIIT workouts designed to keep the heart rate up. No long European vacations for our lungs on this day! ROUND 1 Each of…

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November 3, 2018

Dark Tennis Court Speed Work

THE SCENE: Crisp and clear morning — Speedy was bundled up. F3 WELCOME & DISCLAIMER: Roused the PAX with an enthusiastic welcome and disclaimer. WARM-O-RAMA: Warmed up in all the right places THA-THANG: Tennis Court – our chosen AO within the AO Round 1 – sprint sideline, low shuffle baseline around the perimeter of court X 4 Round 2 – 11’s…

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October 15, 2018

Annex Fun

THE SCENE: F3 WELCOME & DISCLAIMER WARM-O-RAMA: THA-THANG COUNT-OFF & NAME-O-RAMA CIRCLE OF TRUST/BOM MOLESKIN: Belated post–lost to the fog of Slots long term would-be memory

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July 16, 2018

Speed and Agility Work

THE SCENE: After the great electric light show of July 15th, the morning welcomed us with a mug factor of 1000%. Ripe conditions for a tennis court sweat factory. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Various AD HOC PRE-THANG YHC gets excited at the sight of a swingset–too many possibilities. There was a pleasant four-swing set on the way to…

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July 15, 2018

Teamwork Makes the Dream Work

THE SCENE: Muggier than a mug F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 20 High knees IC X 20 Merkins IC X 10 THA-THANG: Lil’ mozy to football fields Various calisthenics and dynamic warmup TEAM RELAYS PAX were arranged by age in ascending order. Teams of four formed by matching two oldest with two youngest, the next two oldest with…

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June 26, 2018

Quivering Arms

THE SCENE:  A real beaut of a morning F3 WELCOME & DISCLAIMER THA-THANG: Round 1 Super set TRX triceps extension X 25 Swerkins + knee to chest X 25 Bench dips X 50 Super set 2 – same as above except 20, 20, and 40 reps (respectively) Super set 3 – 15, 15, 30 Round 2 Mozy to Soybean Summit…

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