February 4, 2021


The Scene: The Barracks. (UofM track).  33*. Pre dawn   Disclaimer:  The usually.   Warm-O-Rama:  after putting 2 rucks together for 2 new members of F3 15 SSH IC 12 Daisy(Cherry) pickers   Tha-Thing:  Rucks up let’s get some miles. Walked to UofM pretty blue bridge.  Finally, BeautyShop caught up.  15 dips on your own. Up over bridge 15…

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January 18, 2021

0200– Hour 9 of “The Bauer”

The Scene: 0200 in the morning Saturday, flurries tapering off. Disclaimer : We are not professionals, nor are we paid to be here.   If you did, you was suckered.  Listen to your body. Warm-up 15=SSH IC 15= Cherry pickers 30 secs stretch out legs mousy to end of the drive. Circle up then form a line and Indian…

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December 20, 2020

Merry Christmas Mosey

Disclaimer: yes..I am not being paid to be here, neither are you Warm-up:  15 SHIC, 15 Cherry pickers IC, 1 minute stretch on your own (SOYO) No Track Workout today. On this day we will welcome the Christmas season.  Running neighborhoods for lights and past 2nd Presbyterian Church( the real reason for the season) Finished a right around 4.5…

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December 1, 2020

12 Days of Christmas NAH just Run

Disclaimer:: typical, not a professional, your not paying nor paid to be here… Nor am I   warm o Rama: 12 IC— side straddle hops & cherry pickers 1 minute stretch on your own   Tha-Thing:  hunting for Santa’s reindeer, run to the Battleground ( paintball location) numerous exercise( high & low plank, mercans, hold squat) while we gather…

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November 28, 2020

Track Workout

Scene: The Barracks F3 WELCOME & DISCLAIMER Typical F3… listen to your body.  Push yourself don’t hurt yourself WARM-O-RAMA: 2 Minute stretch on your own THA-THANG: Run 1 lap (400 meters)  then start at 12 mountain climbers (4 count exercise) run 1 lap, do 11 mountain climbers   Continue all they down to 0 mountain climbers MARY: 50 flutter…

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July 3, 2020

July 3rd

THE SCENE: Track workout/ Memphis Barracks F3 WELCOME & DISCLAIMER WARM-O-RAMA Side straddle hop IC x 35 Hill Billy IC x 15 THA-THANG: Agility/Mobility work out 6 cones placed 5 yards a angle 5 yards apart 1 round each: side shuffle. karaoke, pass thru, lunges After cone drill sprint down 25 yards and 50 yards hold plank and tree…

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November 15, 2018

Unnamed Workout at The Bingo Hall

THE SCENE: Bingo Hall Giasman Park F3 WELCOME & DISCLAIMER   This was my first Q. I may not know all the F3 lingo but we will get a work out.  I have lead military units at physical fitness so I believe I will be okay to lead you fellas.  Today we will focus on legs and core work. WARM-O-RAMA: Side…

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