May 4, 2020

Monday Barracks

THE SCENE: Warm, dark. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Didn’t do it. THA-THANG: Ruck 1 lap around the track. At the launch pad, did: 20 curls 20 overhead press 20 swings 20 squats 15 big boy sit-ups Rinsed and repeated for 45 minutes. I think we did 7 rounds, but I didn’t keep track. MARY: Didn’t do it. COUNT-OFF &…

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May 4, 2020

Saturday Barracks

THE SCENE: Warm, dark. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Didn’t do it. THA-THANG: Broad jump 10 yards; then 15 burpees, 15 big boy sit-ups, 15 squats – Repeat 5x = 50 total yards Run 400m We got through 3 rounds, but skipped the lap twice. Tough sledding! MARY: 30 flutter kicks and a 30 second low plank. COUNT-OFF & NAME-O-RAMA: 4…

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April 26, 2020

Preblast & COVID-19 Status for the Week of 4/27/20

More AOs to open TOMORROW:The mayors of Shelby County had a press conference yesterday discussing a new plan to reopen businesses in phases based on several health data points. We’ve decided to reopen many AOs based on the overall positive trajectory we’re seeing locally. Although we haven’t entered Phase 1 yet, small workout groups are not prohibited…

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March 22, 2020

Home WOD 2020.03.23

THE SCENE: Based on forecasts: low 50s, chance of rain. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Burpees are good for warming up. THA-THANG: The Bert – Idea inspired by Iron PAX Twitter. If you need to modify, I’ve given you three rep options. Post your time and which rep set you did in Slack! For time: burpees (Gold: 50 /…

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March 16, 2020

Home WOD 2020.03.16

COVID Home WOD 3/16 In today’s suggested home workout, we are providing a workout that can be done without weights, however if you have weight (ruck or CMU) you are given that option to follow: Warm o Rama 25 SSH 12 daisy pickers 12 Abe vigodas 12 baby arm circles (front then back) The Thang BBSU / Merkin mile:…

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March 9, 2020

The Barracks

THE SCENE: The scene was great. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Carry a bunch of stuff to the concrete pad. Do 20 fast SSH. Mosey to the pull-up bars. THA-THANG: 25 pull-ups, 25 dips. Break them up however you want. Al Gore til all in. Mosey back to pad, stopping to grab an ROTC plyo box on the way….

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March 8, 2020

Preblast for the Week of 3/9/20

Highlights:  Lunches, happy hour, and a tornado relief service planning. Dust Cover VQ Tuesday at Neverland. Dads & Donuts 2.0 Workout Saturday at Mothership, 7 AM – this is in place of the regular workout. Just a few more weeks left on Equinox. DO MORE SIT-UPS! 3rd F Service Project Opportunities:Due to the recent tornadoes in Central TN, some…

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February 28, 2020

Humping Monkeys in Memory of CrossFit Chickasaw

THE SCENE: Cold, but not too cold. Dark, but not too dark. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH, tempo squats, tempo merkins, lil’ mosey THA-THANG: At the playground, partner up. P1 does 5 or 10 pull-ups while P2 flutter kicks. Switch it up until each partner has done 25 pull-ups. Plank for the six. Mosey to the Benjamin Hooks…

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February 28, 2020

The Green Mile

THE SCENE: Late for F3. 0630? F3 WELCOME & DISCLAIMER THA-THANG: We ran one way for 22 minutes, then we turned around and ran the other way – more than four miles, but less than five. COUNT-OFF & NAME-O-RAMA: 8 of us – Snowman rucked CIRCLE OF TRUST/BOM: Spend time studying your interests and your beliefs. MOLESKIN: Very enjoyable…

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