January 29, 2021

Good old Ruckin

THE SCENE: Nice brisk morning F3 WELCOME & DISCLAIMER No FNGs -missing Ice Cube but had his ruck WARM-O-RAMA: Typical warmup THA-THANG: Rucked to our favorite hill where we hoofed it to the fence and back with 10 air squats after each trek.  Then we Rucked the small trail loop with a bear crawl to the picnic table for…

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November 26, 2020

F3 – Obstacle course

THE SCENE: Beautiful morning at Neverland F3 WELCOME & DISCLAIMER Pace as needed WARM-O-RAMA: Usually warmup with some hills sprints to get the old heart pumping. THA-THANG: Obstacle course themed workout with ten movements, consisting of burpees, broad jumps, bear crawls, swing walks, lunges, rope slams, ball slams, ground to overhead, agility work, drag the log 🪵 and sprints….

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October 29, 2020

Lucky workout

THE SCENE: A nice Fall morning, ideal for trying your chances WARM-O-RAMA: Typical warmup. THA-THANG: The workout consisted of a mosey around the park for a quarter mile and the our first event in testing our luck.  This involved a quarter where each PAX flipped it.  If it was heads then one air squat and if it was tails…

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October 4, 2020

Move and lift

THE SCENE: A brisk 45 before dawn F3 WELCOME & DISCLAIMER 5 PAXs and no FNGs WARM-O-RAMA: Typical warmup. THA-THANG: Move and lift was the theme: 5 stations, most with CMU 1st murder bunnies 10 yards then 2 blockies, repeat 3 more 2nd CMU bear crawl 10 yards the 4 thrusters, repeat 3 more 3rd riffle carry 10 yards…

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September 25, 2020

Tony Hawkins – Old School

THE SCHEME: Perfect weather at Neverland F3 WELCOME & DISCLAIMER Always modify as needed WARM-O-RAMA: The usual warmup; daisy pickers, high knees, etc THA-THANG: We started off with some good old fashioned hill sprints to get the heart ♥️ pumping. Then we did a solid 20 minutes of Dora that consisted of rounds of 10 clapping Merkins, 20 jumping…

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August 14, 2020

NASCAR at Neverland

THE SCENE: A perfect dawn at 72F WARM-O-RAMA: Usual warmup. THA-THANG: Put the peddle to the metal with a 100 meter hill sprint to the race starting line then… Cycle of: 1 easy lap, i. e. jog, followed by 1 hard lap (see below), then 1 GTO and ending with a pit stop  then repeat 🥵 Each lap was 4…

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June 19, 2020

How to not pay rent

THE SCENE: Perfect 70F day F3 WELCOME & DISCLAIMER Getting back in the game WARM-O-RAMA: Typical warming up of the old joints. THA-THANG: FNG got introduced to Jeff’s Top Ten, 🙄. 30 sit-ups 25 SSHs 20 squats 15 merkins 10 lungs per leg 5 burpees Bear crawl Broad jumps GTO Run the parking lot and repeat  4 rounds was…

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August 9, 2019

Fly Like A Bird – Neverland

THE SCENE: No clouds in sight at the shiniest AO in Memphis.  It was a great day for flying! F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: Typical warmup to get those muscles ready for flight, i.e. daisy pickers, air squats, arm circles, etc. THA-THANG: Eight HIM soared as Toucan led the way!  We had an string of pearls, (run 100…

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