January 21, 2020

Annex BC 1/21/20

THE SCENE: 27 degrees and windy. F3 WELCOME & DISCLAIMER Welcomed & disclaimed WARM-O-RAMA: SSH IC 25x Daisy pickers IC 10x Windmills IC 12 x Daft punk IC 7x THA-THANG: Mosey to playground. Station workout: each PAX pick a station and then rotate, the timer is the farmer’s carry or OH carry. First round: Squats w/ 60# sandbag Hip…

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December 31, 2019

31/12/20/19 BC

THE SCENE: Temp in high 30s but the wind make it feels like low 30s F3 WELCOME & DISCLAIMER Welcomed and disclaimed 3x. WARM-O-RAMA: 31 SSH IC 12 Burpees IC 20 Imperial Walker Squat IC 19 Forward Arm Circles IC Too many reverse arm circles IC, thanks to Sonic   THA-THANG: Indian run 2 laps (small loop) “The 2019”…

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December 7, 2019

Mothership BC 12/7/2019

THE SCENE: Temp in the 40s and cloudy. F3 WELCOME & DISCLAIMER PAX were welcomed and disclaimed. WARM-O-RAMA: SSH 25x IC. Daisy pickers 10x IC. Windmills 10x IC. Imperial walker squats 10x IC. Forward/reverse small arm circles 10x IC. OH claps 10x IC. Seal claps 10x IC. Forward/reverse big arm circles 10x IC. THA-THANG: Mosey to the amphitheater and…

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August 15, 2019

School of Lunges

THE SCENE: Warm and very humid F3 WELCOME & DISCLAIMER Welcomed & disclaimed WARM-O-RAMA: SSH x25 IC Small arm circles (forward & reverse) x10each IC Overhead claps x10 IC Seal claps x10 IC Big arm circles (forward & reverse) x10each IC Daisy pickers x10 IC Windmills x10 IC Imperial walker x10 IC THA-THANG: AMRAP: – 10 lunges with rucksack…

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July 21, 2019

A VQ to Please the Crowd – The Crowd Pleaser

THE SCENE: 75ish degrees, nice weather F3 WELCOME & DISCLAIMER PAX were welcomed and disclaimed. WARM-O-RAMA: SSH x25 IC Daisy pickers x10 IC Windmills x10 IC Arm circles x10 IC (each forward & reverse) Imperial walkers x10 IC THA-THANG: Mosey from STARTEX to do merkin mile (25 merkins) and finish at the playground. 3 rounds of AMRAP at the…

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