January 12, 2021

Lace’em up

THE SCENE: Bismark, ND was warmer this morning.   Pre-BC BC started at 0445 with some ruck work to warm us up. F3 WELCOME & DISCLAIMER: Disclaimed despite the mumblechatter coming from four PAX surprised that YHC was on q. WARM-O-RAMA:  Motivators x 7, Deep stretching routine THA-THANG:  Sprints. 1 mile loop, 100% effort. No hanging with the 6. 30 yd sprints…

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December 29, 2020

Y’nzer HIIT

THE SCENE:   28 degrees, snowy.  Long dark drive down from the north to the well to do community of Swickley, PA along the Ohio River.  Not-a-sport fields and heated blockhouse restrooms greeted me.  I bet the Pittsburgh HIMs were looking to do work in that festive gazebo, nope not today.  Greeted by FIAB’s welcoming voice, not since October have…

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December 22, 2020

Shieldlock Q

THE SCENE:   Warm. Vengeance got his pre-ruck miles in, nice work!  No q or AO q, no problem.  Beauty Shop and I took over. F3 WELCOME & DISCLAIMER:  Done with a dbl disclaimer as my depressed mood stemmed from the Steelers losing again. WARM-O-RAMA:  Burpees x 20 IC, Daisey Pickers x 15 IC, Tempo Squats x 10 IC, Tempo…

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December 19, 2020

Wheeler WOD

THE SCENE:  Dark, silent, and damp.  I thought I’d have to do this one solo but just when I was about to begin, 3 PAX came walking up the track and I rejoiced. F3 WELCOME & DISCLAIMER:   Done. WARM-O-RAMA:  Flutter Kicks x 21 IC 2100 m run THA-THANG:   4 Rounds for time: 10 Pull ups 22 BBSUs 15 Merkins…

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December 16, 2020

Level Up

THE SCENE:   No snow or foxes in sight, both rare occurrences at the Barracks.  The absence of the ROTC community is also of note.  A pile of sandbags were already taking form as I dismounted my middle age suburban not-a-sport steed. F3 WELCOME & DISCLAIMER: Standard protocol, had to coax Prince Ali away from his audio book with some…

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December 7, 2020

Day of Infamy

THE SCENE:   Sam Cooper never looked so empty at 0515.  The Old Forest was pleasantly warm at 36.  I was thankful there was no frost and the pavement felt warm under my hands.  I tried not to disturb the man sleeping in the Gazebo as I scoped out the walking loop around the picnic tables. F3 WELCOME & DISCLAIMER: …

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December 1, 2020

Suicide Burpees

THE SCENE:   Console temp dropped from 55 to 24 on the ten minute commute.  A full moon illuminated the frost covered field as I felt the crunch of those silver crystals under the warning cones.  PAX showed up early and begrudgingly turned off their ignitions.  We got right to Warm’O’rama to get that blood pumping. F3 WELCOME & DISCLAIMER: …

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November 15, 2020

The Gauntlet

THE SCENE:  Windy and damp but not very cold.  The thick blanket of fallen foliage covered the Green Mile course making it a bit slippery and a real ankle twister. F3 WELCOME & DISCLAIMER: I’m a professional archaeologist, not a cheerleader, not a fitness instructor, not a motivational speaker.  Modify only with severe pain or past injury history, not…

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November 10, 2020

Mules in the Stable Modifier

THE SCENE:  Perfect FNG/Kotter weather, get’em out there.  Just about the only time I ever get to use the high beams is on Messick and McVay on the way to Blazing Saddle, reminds me of country living.  Lots of horseflesh in the stables, I guess ‘heels to the heaven’s’ will have to wait another day.  All well and good…

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November 3, 2020


THE SCENE:  Frosty but not so gloomy as the moon lit up the field nicely. F3 WELCOME & DISCLAIMER:  It’s an exciting day.  The Giants almost won.  We also get to exercise our right to vote for another 4 yrs of the same bonehead or 4 yrs of a bonehead we had for 8 yrs, 4 yrs ago.  Oh,…

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