July 18, 2020

Christmas in July (My True Love is a Sadist)

THE SCENE: Swarm F3 WELCOME & DISCLAIMER.  Obviously. WARM-O-RAMA:  400m mosey; Squats IC 10, Imperial Walkers IC 15, Arm Circles 10 IC, Reverse Arm Circles 10 IC.  Should have done Daisy Pickers.  Why did I not do Daisy Pickers? THA-THANG:  In honor of Christmas in July, we did a 12 Days of Christmas workout I put together a while…

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August 8, 2019

3s at Bingo Hall

THE SCENE:  Dark.  In typical Thursday fashion, it was wet.  We started with 2 PAX, and we slowly worked our way up to 5 PAX. F3 WELCOME & DISCLAIMER:  I don’t really know what I’m doing.  You’re here because you want to be. WARM-O-RAMA: Squats x 10 IC SSH x 25 IC Imperial Walkers x 10 IC Hillbillies x…

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July 30, 2019

One Man Down

THE SCENE:  Basic with a splash of leftover rain. F3 WELCOME & DISCLAIMER:  Delivered by the AOQ while the QIC drove up. WARM-O-RAMA: SSH x 25 IC (First 4 led by AOQ) Squats x 10 IC Imperial Walkers x 10 IC Hillbillies x 10 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC Mosey to skate…

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May 31, 2019

Track and Tower

THE SCENE: High 60s.  Banana moon. F3 WELCOME & DISCLAIMER:  Sufficiently uttered. WARM-O-RAMA: SSH x 30 IC Squats x 15 IC Stretch what ails you 400M jog 100M butt-kickers 100M high-knees 100M Caraoca facing in 100M Caracoa facing out THA-THANG: 1600M sprinting the straights and recovery jog on the curves Head to the parking garage for full ladder.  Up…

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May 9, 2019

Bingo Hall 5.9.19

THE SCENE: So much rain. F3 WELCOME & DISCLAIMER.  Yes. WARM-O-RAMA: Squats x 10 IC Daisy Pickers x 10 IC Windmills x 10 IC SSH x 25 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC THA-THANG: Descending ladder with handstand merkins, merkins, and burpees.  10 reps of each exercise, then 9, then 8, etc. all…

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April 30, 2019

Sandlot, 4/30/19

THE SCENE: High 60s.  Cloudy.  Dry.  Felt amazing. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Squats x 10 IC Daisy Pickers x 10 IC Windmills x 10 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC Merkins x 10 IC SSH x 25 IC Stretch what ails you Mosey to bleachers THA-THANG: 5 rounds of Squats x 20…

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April 15, 2019

Devil’s Mile at Barracks

THE SCENE: Wasn’t raining.  Shorts weather. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 400m jog Daisy pickers x 10 IC Windmill x 10 IC Imperial Walker x 10 IC Arm Circles x 10 IC THA-THANG: Devils Mile (modified: 400m walking lunges 30 merkins 400m broad jumps 30 squats 400m backward run 30 burpees 400m bear…

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April 5, 2019

Deck of [only high] Cards

THE SCENE: Mid 50s.  Foggy.  Still wet from yesterday. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Squats x 15 IC Daisy Pickers x 10 IC Imperial Walkers x 10 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC (Shout out to Captain Obvious who, like the pro AO Q he is, faithfully kept count on all of the…

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March 14, 2019

Ascending nonsense at Bingo Hall

THE SCENE:  High 60s/Low 70s.  Wet but not raining.  Overall very pleasant. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Squats x 15 IC Daisy Pickers x 15 IC Arm Circles x 15 IC Reverse Arm Circles x 15 IC Windmills x 15 IC SSH x 15 IC THA-THANG: Wall Walk-ups (with Handstand Merkin at the top) x 5 OYO Wall Side…

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February 19, 2019

Sand. Lots.

THE SCENE:  Low 30s.  Dry. F3 WELCOME & DISCLAIMERWARM-O-RAMA: SSH x 25 ICDaisy Pickers x 15 ICImperial Walkers x 15 ICArm Circles x 15 ICReverse Arm Circles x 15 ICSquats x 10 IC THA-THANG: We had sandbags, rucks, and a CMU.  Partner up and find a station.  Each group performs set rep count and then progresses to next station…

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