January 23, 2020

Snookie Forgot to Give Me a Title

THE SCENE: Cold & Wet F3 WELCOME & DISCLAIMER Pax disclaimed; no FNGs WARM-O-RAMA: Mosey around building. THA-THANG: 40 Merkins, 4o Squats, 80 Little Baby Crunches, 1 lap around building 35 Merkins, 35 Squats, 70 Little Baby Crunches, 1 lap around building 30 Merkins, 3o Squats, 60 Little Baby Crunches, 1 lap around building 40 Curls, 40 Rows, 40…

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January 19, 2020

1/15 Bermalicious

Warm o rama x 20 SSH Arm circles Mountain climbers Daisy Stretch Tha Thing Merkin mile 15 min Meet at gym – partner up One partner runs to the sign and back 15 Step ups Pull ups Squats Dips Lunges Bump Merkins Circle up Grab a CMU Mary – LBC Bench press Blockies WWII sit up Word Servant Leadership…

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January 16, 2020

Make Moves or Make Excuses

Date: 01/16/2020 AO: Bermuda Triangle QIC: Gus PAX: Alamo, Lipton, Little John, Paper Trail, Snookie, Soybean, Tomb Raider, Gus | FNG: N/A Conditions: Started around 50F and got colder as the workout progressed; breezy WELCOME DISCLAIMER NAME INTROS Warm-a-Rama SSH IC x 25 The Grave Buster Start with heels on curb 1 burpee, bear crawl 55 feet to opposite curb…

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January 15, 2020

21 x 17

THE SCENE: Brisk 40 degree morning F3 WELCOME & DISCLAIMER Aye! WARM-O-RAMA SSH-20 IC Arm Circles 20 IC THA-THANG: It is said that it takes 21 days of doing something to turn a behavior into a habit. We are fresh off the new year when everyone is creating goals for 2020. Conveniently if you multiply the 21 days it…

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January 15, 2020

High Intensity Men

The Scene: An unseasonably warm January morning perfect Pax were Disclaimed Capri lap Re-disclaimed Warm-o-rama: Toe taps IC x10 Slow squats IC x 10 Arm circles IC x 10 (both ways) Tha-Thang: My goal was a HIIT full body workout.  Pax performed the following rounds of intervals: Descending ladder intervals (15s rest) 50, 40, 30, 20, 10 seconds Burpees…

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January 13, 2020

200 Burpees Are Tough

Disclaimer freely given Warm-O-Rama: Arm circles x 20, rev AC x 20 IC DPs x 20, IWs x 20 IC Thang Cora 1-1-2-3 Mosey to smaller playground. partner up. While P1 is doing the exercises, P2 bearcrawls around playground. Exercises: 1. Bench Dips x 100 2. Burpees x 100 (modified from 200 cuz we weren’t feeling it or because…

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January 9, 2020

It’s All About Me

THE SCENE: The Berm.  47.  Way too nice for January. F3 WELCOME & DISCLAIMER- completed WARM-O-RAMA: Butt Kickers IC x 11 Daisy Pickers IC x 11 Hillbillies IC x 11 Michael Phelps IC x 11 (That’s 44 reps if you’re counting) SSH IC x 44 (Hmmmmm…. there seems to be something to that number….) THA-THANG: Surprise, it’s my birthday! …

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January 7, 2020

Yinz’r Routines and ‘Remember the Duck’

THE SCENE:  Cold with the hope of warm.  Lipton almost collided with me on his jog over. I had to swerve my bicycle just to avoid him. F3 WELCOME & DISCLAIMER: I am a professional archaeologist not a fitness and wellness instructor.  Our currency in the gloom is sweat and pain.  We will make a down-payment today. WARM-O-RAMA:   Deep…

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January 6, 2020

Backsliding Berminators

THE SCENE: 4°C, clear skies F3 WELCOME & DISCLAIMER: welcomed/disclaimed WARM-O-RAMA: SSH X 25 IC Slow Daisy Pickers X 12 IC Right over Left and Left over Right Ham stretch to the count of 10 Imperial Walkers X 12 IC THA-THANG: Mosey to the Gym doing CMU/Kettle Bell suitcase carry, avoiding holes AMRAP in 30 Min: 5/Max pull-ups (negatives if…

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January 3, 2020

Q School at Berm

THE SCENE: Coldish F3 WELCOME & DISCLAIMER WARM-O-RAMA: Done THA-THANG: Led by Shoestring. Route 66, Bear crawl Sandbag thing, more stuff I forgot by now. MARY: Done COUNT-OFF & NAME-O-RAMA: 7 PAX, Pop Tart, Paper Trail, Upgrade, Photoshop, Mudpants Shoestring, Nature Boy CIRCLE OF TRUST/BOM: Don’t suck MOLESKIN: Q School is fun and interesting. I learned a lot from…

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