January 6, 2020

Bowl Season Combine

THE SCENE: Clear and a cool 50 degrees. F3 WELCOME & DISCLAIMER GIVEN And Excepted WARM-O-RAMA: 40 SSHs40 Wind Mills 40 Arm Circles forward and back 40 imperial walkers THA-THANG: IN HONOR OF Bowl season and the practice that must be put in to perform at a high level, PAX will put in as many reps in a combine…

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January 3, 2020

Memphis Tigers represent in Cotton Bowl

THE SCENE: Constant misty rain and 60 degrees. F3 WELCOME & DISCLAIMER GIVEN WARM-O-RAMA: 11 Wind Mills 11 Daisy pickers 11 Arm Circles forward and back 11 imperial walkers THA-THANG: IN HONOR OF the Memphis Tigers and there Cotton Bowl performance showing great effort and fight. We are paying tribute to the 39 points that they easily put up…

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July 16, 2019


THE SCENE: Clear skies and not one once of thunder. F3 WELCOME & DISCLAIMER GIVEN WARM-O-RAMA: 50 jumping jacks 20 Daisy pickers 20 Spider-Man’s 20 imperial walkers THA-THANG: IN HONOR OF WOMENS NATIONAL TEAM FIFA WORLD CUP CHAMPIONSHIP we are going to score as many goals as possible Scoring means reps, small goal 5, big goal 10, no goal…

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July 13, 2019

Dirty Dova Wimbledon Ed.

THE SCENE:  80 clear skies and beautiful F3 WELCOME & DISCLAIMER GIVEN WARM-O-RAMA: 30 JUMPING JACKS 15 DAISY PICKERS 40 IMPERIAL WALKERS LITE MOSEY THA-THANG: Each PAX gets 2 serves, and determines the exercise based on where the tennis ball lands Exercises #1 – 10 Jump Squats #2 – 20 Ab scoops #3 – 20 American Hammers #4 –…

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June 13, 2019

Dirty Dova pt.3

THE SCENE: Cool and Dry F3 WELCOME & DISCLAIMER Given!!! WARM-O-RAMA: Daisy Pickers Arm Circles Imperial Walkers Jumping Jacks THA-THANG: Lite Mosey 3 Rounds Station Rotation: Double Unders basketball Shots to 5 Mosey Bench ski hops 2 Rounds Station Rotation: Basketball Shots to 5 walking plank pushups Mosey Duck Walks MARY: Quick Mountain Climbers COUNT-OFF & NAME-O-RAMA Pax: 8 Speedy,…

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May 26, 2019

LEAD FINALS(nba playoff style)

THE SCENE:  Very warm, very hot = PERFECT WEATHER F3 WELCOME & DISCLAIMER Given  WARM-O-RAMA: 20 IC Big Arm Circles (10in each direction) 10 IC Imperial walkers                                           10 IC Windmills10 IC Daisy Pickers THA-THANG: 4 quarters 10 minutes . MAX…

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March 15, 2019

Dirty Dova 2.0 by Sonic

THE SCENE:  Clear and 49 degrees, slight wind F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: SSH x 20– IC Imperial Walkers x 20 -IC Windmills x 20 – IC Mt Climbers x 20 – IC THA-THANG: Dirty Dova 1.0 was a blast so Dirty Dova 2.0 should live up to its predecessor. Very ambitious goal of doing 11s for the…

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March 9, 2019

March Madness @Mothership

THE SCENE: Very cloudy, rain expected as as workout is complete 60 degrees F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: Little arm Circles IC IMPERIAL WALKERS IC WINDMILLS IC DAISEY PICKERS IC THA-THANG: MARCH MADNESS: Practice: parking lot suicides x 20 JJs Indian run 1-1.5 miles *At the halfway mark and end of round x run up hill and plank till…

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January 29, 2019


THE SCENE: Freezing Cold – Great day to be apart of F3 F3 WELCOME & DISCLAIMER Given Appropiately WARM-O-RAMA: Insert information about the warmup. Imperial Walkers Goof Balls Side Straddle Hops X20 Daisy Pickers X20 Arm Circles Front X 10 /Back X10 THA-THANG: Insert information about the workout. Double Merkin Burpees Indian Run Ring of Fire Travoltas -minus Yurpee…

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