July 1, 2020

An Ounce of Intentionality

If you want to foster a successful family, you have to father with intentionality. Just showing up is not enough. I believe it only takes an ounce of intentionality (i.e. planning) to alter the trajectory of your family for the better. THE SCENE: UV Index 0 F3 WELCOME & DISCLAIMER Done WARM-O-RAMA 25x SSH IC 20x Plank Jack IC…

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June 29, 2020

Battle of Bunker Hill

Wednesday June 17, 2020THE SCENE:Was great, no rain, not wet. F3 WELCOME & DISCLAIMERDisclaimer was provided by Iceman, the Q WARM-O-RAMA:Side straddle hop x 25Daisy pickers x 15Shoulder taps x 20 THA-THANG:To commemorate the Battle of Bunker Hill, fought on Breeds’ Hill we spelled “Breeds” B Bear Crawl up small hill x10 and crawl bear back down, moseyR Rocky…

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June 29, 2020

Not all who wander are lost 6/18

THE SCENE: Not bad for a beatdown F3 WELCOME & DISCLAIMER Disclaimed 2x, Yardsale brought a wanderer. WARM-O-RAMA: Arm Circles x10 IC Daisy Pickers x10 IC Smurf Jacks x10 IC THA-THANG: A little english on a Dora and a focus on legs and core so Bailout could post pre-wrist surgery 1st set – Wall Sits 3 ways (pop’ems, cherry…

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June 29, 2020

Remants of a Tropical storms

THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: What warm-o-rama? THA-THANG: 3 sets of three exercises then move onto different exercises (approximately 20 – 30 of each exercise in each set). Merkins, squats, sit ups Curls, calf raises, crunches Overhead presses, lunges, planks And then… BURPEES MARY: None COUNT-OFF & NAME-O-RAMA: 5 PAX: Lipton, Prince Ali, Paper Trail, Beauty…

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June 25, 2020

6/25

THE SCENE: 70F and so humid you could hydrate as you breathe. F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 25 IC Imperial Walkers x 10 IC Arm Circles x 10 IC (CW & CCW) Mountain Climbers x 15 IC Good Mornings x 10 IC THA-THANG: Squat Mile – Run a mile, stopping every 0.25 mile to do 25…

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June 24, 2020

BLOCKBUSTER

Welcome to F3, my name is Photoshop and I’m on Q. I am not a professional and this nonsense is free. Modify as needed to avoid injury. WoR Mountain Man Poopers x 20 IC, Goofballs x 20 IC, Daisy Pickers x 10, Arm Circles x 10 both ways Thang – mosey to field behind center for Diego 1-2-3 Partner…

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June 16, 2020

You know

Do people read these? THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Insert information about the warmup. THA-THANG: Insert information about the workout. MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA: Insert PAX Count & FNG Name CIRCLE OF TRUST/BOM: Insert the WORD here. MOLESKIN: Insert any personal comments,…

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June 16, 2020

Double Dora

THE SCENE: 62 degrees, 50% humidity, light breeze F3 WELCOME & DISCLAIMER: Welcomed and disclaimed WARM-O-RAMA: SSH IC x 20 Mosey Tail kickers IC x 20 High knees IC x 20 Windmill IC x 20 Arm circles IC x 20 THA-THANG: Lazy Dora: An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs,…

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June 11, 2020

Is it 6:15 yet?

THE SCENE: Cool, partly cloudy June morning F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 1.  side straddle hops 15x in cadence 2.  high knees 15x in cadence 3.  toe touch hamstring/low back stretch w/ slow roll up back to standing THA-THANG: 5 min rounds of following sets: 1 minute of each exercise Set 1: step-ups, CMU shoulder presses, alternating single…

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