December 16, 2019

5000 Steps

THE SCENE: Foggy, Chilly – 38 Degrees. F3 WELCOME & DISCLAIMER Welcome FNG (Ant Man) WARM-O-RAMA: Side Straddle Hops SLow Daisy Pickers Imperial Walkers THA-THANG: Merkin Mile (1.3 to be exact) 2 laps around the Lake Stopped every tenth mile for Merkins, Dips, Squats Mosey to turf field for fun times 3 Cone Drill x 3 (10yd -20yd –…

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March 28, 2019

Forrest Gumpers at the Lair

THE SCENE: 40 Degrees, clear and perfectF3 WELCOME & DISCLAIMER: DoneWARM-O-RAMA: SSH x 25 Daily Pickers (slow)  x 12 Imperial Walkers x 10THA-THANG: Merkin Mile (actually 1.2 miles) 25 Regular, 25 Werkin (wide), 25 Derkin (diamond), 25, Herkin (hand release) Mosey to field Suicides x 3 (30yd, 40yd, 30yd in 10 yd intervals) 25 Big Boy Situps after each…

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