January 18, 2021


THE SCENE: 4° and clear, starry morning with Ursa Major in view F3 WELCOME & DISCLAIMER: Yes and Yes, especially Ricky Bobby who did 24 Bauer Hours WARM-O-RAMA: 10 SSH IC 11 Daisy Pickers IC 10 Arm circles IC THA-THANG: Use assorted Kettlebells from 16-40 kg and a 9 kg dumbbell for all exercises. 6 exercises, 3 rounds of…

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January 13, 2021

We only did 1 set of 42 CMU curls.

THE SCENE: Made sure to get going a little early so I could survey UofM a little for what I had planned.  Needed to know what I was working with.  Arrived and scouted with time to spare!  Found Bruce and Prince Ali were ready to get things going when I pulled up. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH…

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January 11, 2021

Sandbag Ruck 11s

THE SCENE: A few cars idling in our parking lot as YHC rolled in, a little later than expected, car battery needed a jump, got to keep it interesting… F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side-Straddle Burpees: 5 rounds. THA-THANG: Repeated yesterday’s pre-sandbagging at 8-Track. -11s Sandbag Back Squats & Ruck Curls (15 yard mosey btw) -11s Sandbag bent-over…

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January 6, 2021

Heavy Rucking, Calisthenics, Sandbag snatches

THE SCENE: Picked up Bruce as usually (only way he will come out to post!) on my way to the Barracks.  Another crisp, cold Memphis morning in January.  Great weather for a strength and conditioning workout. F3 WELCOME & DISCLAIMER Everyone got the spiel WARM-O-RAMA: Quick warm up using 120# sandbag.  Each pax took a turn doing 10 dead…

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January 4, 2021


THE SCENE: A chilly 40F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH X 20 IC Imperial Walkers x 10 IC Slow Squats x 10 IC Merkins x 10 IC Good Mornings x 10 IC THA THANG Move all bags to pad. Partner up. One bag per set of partners and place at goal line. Grab a log and move…

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December 30, 2020


THE SCENE: Really just happy somebody else showed up today. F3 WELCOME & DISCLAIMER Given. Modify as necessary, but not until necessary. WARM-O-RAMA: Tony Hawk Motivators, down from 5. (These are here to stay) Imperial Walkers 15x IC Daisy Pickers 10x IC Merkins 10x IC Lunge and Twist 10x IC THA-THANG: BOMBS format, but not spelling bombs. Partner 1…

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December 28, 2020

Forgive Yo’ Self

THE SCENE: I arrived 20 minutes early and Prince Ali had already unloaded ~375 lbs of sandbags into an orderly line. I used my portable scale to weight his bags: 60 = 65, 80 = 92, 80 = 97, 120 = ? Ricky Bobby pre-ran a mile with a weighted vest. I guess he didn’t think he’d be getting…

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December 22, 2020

Sandbag Olympic Lifting

THE SCENE: Crisp clear skies, upper 30’s to lower 40’s F3 WELCOME & DISCLAIMER Done and done WARM-O-RAMA: The follwing in cadence: SSH 20x daisy pickers 15x arm circles (forwards 10x/backwards 10x) THA-THANG: The goal of today’s workout was to break down the different phases and movements of olympic lifting, emphasizing technique using sandbags. 5 rounds of the following…

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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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