November 7, 2019

Modified Merkin Mile

THE SCENE: Cold and rainyF3 WELCOME & DISCLAIMER DONEWARM-O-RAMA: Side-straddle-hop IC x30Hillbillies IC x10Daisy Pickers IC x10Imperial Walkers IC x10Windmills IC x10 THA-THANG: Modified Merkin Mile. Run around 0.75 mile track. Merkins OYO your 3-set amount – x10 or x25 etc. Repeat 2 more times (except runs were up to Vaughn and Given Rd and back). Last set was…

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October 28, 2019

Old Forest Four Corners

THE SCENE: Dark and 60 degrees.F3 WELCOME & DISCLAIMER Done.WARM-O-RAMA: Side-straddle-hop x50 Imperial Walkers x10 Daisy Pickers x10 Hillbillies x10 Windmills (slow) x10 Mosey to Bike Gate Merkins x10 OYO Mosey back to Startex THA-THANG:Four Corners Corner 1 – x15 Burpees (OYO) Spring to Corner 2 Corner 2 – Merkin until relieved Bear crawl to Corner 3 Corner 3…

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October 17, 2019

Return of the ’90s

THE SCENE: Nice and chilly, mid 40s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH X 20 IC Imperial Walkers X 16 IC Hillbillies X 16 IC Finkle Swings OYO Michael Phelps OYO Free Stretching OYO Mosey to the playground AMRAP Pullups OYO THA-THANG: The 90s Sets of  two different exercises adding up to a combined total of  90 reps starting…

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October 10, 2019

Bingo Hall Rounds

THE SCENE: Cooler. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side-straddle hops IC x30 Daisy Pickers IC x20 Imperial Walkers IC x20 Little Baby Arm Circles IC x20 then x20 bigger circles THA-THANG: Mosey around 0.75 mile track. For 20 minutes do as many rounds as possible: 5 pull-ups 10 merkins 15 squats Mosey around 0.75 mile track. MARY: None…

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October 3, 2019

Bingo Hall Pull Up Mile

THE SCENE: Still hot.F3 WELCOME & DISCLAIMER DoneWARM-O-RAMA: SSH IC x30Imperial Walkers IC x10Windmills IC x10Hillbillies IC x10Daisy Pickers IC x10 THA-THANG: Mosey around 0.75 mile track.  Pullups AMRAP.  Repeat (we did it three times). MARY: Little Baby Crunches IC x30Freddy Mercuries IC x10 COUNT-OFF & NAME-O-RAMA 2 – Engineerish and Park Bench. CIRCLE OF TRUST/BOM:Love your neighbor as…

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September 26, 2019

Gaisman Merkins

THE SCENE: Getting cooler but not quite all the way into fall yet. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side-straddle-hop IC x30 Imperial Walkers IC x10 Daisy Pickers IC x10 Hillbillies IC x11 Windmills IC x10 Burpees x5 OYO Mosey around community center building. THA-THANG: We did incline-merkins on the wall, bear crawl to far side of parking lot,…

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September 19, 2019

Gaisman Running

THE SCENE: Incredibly, it’s still hot.F3 WELCOME & DISCLAIMER DONEWARM-O-RAMA:Side Straddle Hop IC x41Imperial Walkers IC x30Hillbillies IC x30Slow Windmills IC x15 THA-THANG:Modified Merkin Mile.  Gaisman Park track is 0.75 miles for one loop.  We did: Run 1 loop then OYO x25 Merkins Run 1 loop then OYO x25 Squats Run 1 loop then OYO x25 Big Boy Situps…

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August 29, 2019

Gaisman Burpee Challenge

THE SCENE: Weather was very pleasant. F3 WELCOME & DISCLAIMER – DONE WARM-O-RAMA: Side-straddle-hop IC x25 Imperial Walkers IC x10 Hillbillies IC x10 Daisy Pickers IC x10 THA-THANG: Mosey to playground.  PAX were instructed to do 5 Burpees OYO as fast as possible (to determine who was fastest at burpees).  After this was done, YHC sorted the 5 PAX…

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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 18, 2019

Climbing the Ladder at Bingo Hall

THE SCENE: Nice 70ish F3 WELCOME & DISCLAIMER  Done WARM-O-RAMA: SSHs, Daisy Pickers, Imperial Walkers, LAC – All IC x 10 THA-THANG: Excercises Perfomed: Burpees – 5 BBSU – 10 Merkins – 15 SSH – 20 Squats – 25 Carolina Dry Docks – 30 Mountain Climbers – 35 (2 is 1) Imperial Walkers – 40 (2 is 1) Lunges…

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