January 26, 2021

A Pyramid of CMUs in the Pale Gloom Light

THE SCENE: Foggy, damp, gloomy, 48°, 93% humidity, as with any other weather conditions (except lighting, I think) perfect scene for a quality BC F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Mosey around the Senior Center Tempo Squats x15 IC Hillbillies x15 IC Imperial Walkers x15 IC Michael Phelps x10 IC Daisy Pickers x10 IC Tempo BBSU x10 IC THA-THANG:…

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January 23, 2021

Inauguration Day Festivities

Welcome and disclaimer – Given   Shovel Flag was not present at 0530 so we did 5 penalty burpees but then former NANTAN Gus showed up with a flag and saved us.  Chef (AOQ) was late and proceeded to tell us he really doesn’t need an alarm clock anymore.  He was given a good razing by several PAX for…

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January 19, 2021

THE SCENE: 46 degrees perfect. Starts to drizzle when I start to set up. Lasts about 1 minute. Beautiful Morning! F3 WELCOME & DISCLAIMER Done as we Run in place. Ask for 5 for principles of F3 (3 burpee penalty) We only did 3 burpees. WARM-O-RAMA: Imperial Walker x 10 in cadence Daisy Pickers x10 in cadence Mountain Man…

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January 18, 2021

Back in Business!

THE SCENE: 38 degrees, the air was fresh. I started to unload and noticed some a-hole had busted a glass bottle in the parking lot where we circle up. Laettner rolled up shortly thereafter and helped clean-up. F3 WELCOME & DISCLAIMER Check! Formal disclaimer and welcome: Disclaimer: 1. I am not a professional 2. You are participating at your…

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January 14, 2021

Exceeding the Standard

THE SCENE: 39, dry and clear and mysteriously quiet as YHC was the 1st to pull into the Berm parking lot (exceeding my standard)…. F3 WELCOME & DISCLAIMER Did that twice as we had 1 late arrival (better late than not at all) WARM-O-RAMA: Overhead Claps x 14 IC SSH x 14 IC Fwd & Bwd Arm Circles x…

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January 13, 2021

counting up by 20

THE SCENE: brisk F3 WELCOME & DISCLAIMER quickly given as I accidentally started at 5:31 WARM-O-RAMA: 20 ssh 15 forward arm circles 15 backward arm circles 15 overhead claps 15 daisy pickers 20 ssh THA-THANG: Mosey around senior center. Partner up. Grab 1 CMU per team and mosey to gym. While one partner performs following exercise, other partner runs…

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January 12, 2021

Lace’em up

THE SCENE: Bismark, ND was warmer this morning.   Pre-BC BC started at 0445 with some ruck work to warm us up. F3 WELCOME & DISCLAIMER: Disclaimed despite the mumblechatter coming from four PAX surprised that YHC was on q. WARM-O-RAMA:  Motivators x 7, Deep stretching routine THA-THANG:  Sprints. 1 mile loop, 100% effort. No hanging with the 6. 30 yd sprints…

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January 11, 2021

50 Shades of Pain

THE SCENE: 0° at the Champions Club, Unfortunately no flurries, 30.83 HG Some Old Guy had just turned 50 F3 WELCOME & DISCLAIMER: Welcomed, disclaimed, vision reviewed WARM-O-RAMA: SSH x 11 IC Daisy Picker x 10 IC THA-THANG (whilst listening to Songs from 1971 and other assorted MUDPANTS favorites including We Are The Champions: Divide into Two Teams: #1…

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January 6, 2021

Leg day

THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Mosey Leg swings Calf Raises Al Gore THA-THANG: Agility One-leg front to back One leg side to side Kang squats Big boy sit ups Diagonal bounding Plate pushes Box jumps Flutter kicks Stagnant lungs with a twist Toe taps MARY: Integrated COUNT-OFF & NAME-O-RAMA: 11…

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January 6, 2021

Millennial Monday’s: Part 1 of 2021

THE SCENE: 40 Degrees – Felt like 35Degrees F3 WELCOME & DISCLAIMER Done! WARM-O-RAMA: SSH Abe Vigoda Daisy Pickers Arm Circles Hillbillies Seal Jacks Imperial Walkers Colt45 – super 21 Curl Alternating side squats Dwight Howard’s THA-THANG: CMU PickUps Deadlift to shoulder raise Step back to press Mosey CMU Swings Triceps over the head Alternating lawnmowers Mosey Squat, to…

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