December 18, 2019

The Grinch – Week 3

THE SCENE:  28 degrees. Thank goodness this workout is a burner, cuz it was COLD. F3 WELCOME & DISCLAIMER:  Done WARM-O-RAMA:  Mosey to stables.  SSH 2ox IC, Imperial Walkers 10x IC, Tempo Squats 10x IC, Arm Circles (forward/backward) 10x IC, Merkins 5x IC THA-THANG: 800m run, 25 pull-ups, 25 hand-release merkins, 25 BBSU, 25 jump squats  =  1 round Do 4 rounds…

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December 11, 2019

The Grinch – Week 2

THE SCENE:  Frickin freezing, Mr. Bigglesworth F3 WELCOME & DISCLAIMER:  Given. This is a stupid hard set workout, do not hurt yourself. WARM-O-RAMA:  Mosey to stables. SSH 25x IC, Daisy Pickers 10x IC, Arm Circles 15x IC front and back, Merkins 5x IC Demonstrated each exercise while PAX continued stretching THA-THANG:  4 rounds for time: 800 meter run, 25 pull-ups, 25 hand-release merkins,…

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December 11, 2019

The Grinch – Week 1

THE SCENE:  Chilly and Breezy F3 WELCOME & DISCLAIMER:  Given. This is a stupid hard set workout, do not hurt yourself. WARM-O-RAMA:  Mosey to stables. SSH 25x IC, Daisy Pickers 10x IC, Arm Circles 15x IC front and back, Merkins 5x IC Demonstrated each exercise while PAX continued stretching THA-THANG:  4 rounds for time: 800 meter run, 25 pull-ups, 25 hand-release merkins, 25…

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September 13, 2019

9/12 – Cameron Brown BLOPS

THE SCENE: I did not check the temp when I arrived, but it felt better today, than yesterday, doing the IPC. F3 WELCOME & DISCLAIMER:  Done WARM-O-RAMA: 25x SSH IC, 10x Imperial Walker IC, 10x Daisy Pickers IC, 10x Merkins IC Moseyed around nearby pond, stopping 4 times: 20 BBSU, 20 squats, 20 BBSU, 20 squats, and moseyed back…

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September 13, 2019

Cameron Brown BLOPS #3

THE SCENE: Cameron Brown Park 5 AM start.  Spread heavy things around the parking lot with help from the PAX. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slow Daisy  Pickers Imperial Squat Walkers Moroccan Night Clubs THA-THANG: Mosey to pavilion.  15 Irkins, Dips, and Derkins.  Mosey back to lot. 6 stations AMRAP and rotate when run rucker returns from his lap…

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August 29, 2019

Cameron Brown Black Ops

THE SCENE: Cameron Brown Park, Humid and 80ish F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH-25 IC, Arm Circles-15 IC, Shoulder Press-15 IC, SDP-10 IC THA-THANG: Mosey to covered, lighted pavilion for the following work on the tables 10 Irkins IC 10 Dirkins IC 10 Dips 10 Step ups (each leg) R&R with 8 reps Mosey back to parking lot CMU…

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August 28, 2019

CMU work at the Ruins

THE SCENE: 75° and humid, Lightening’d out yesterday, much better for today’s retry F3 WELCOME & DISCLAIMER: Done (x2) WARM-O-RAMA: SSH x25 IC, Mountain Climbers x10 IC, Daisy Pickers x10 IC THA-THANG: Grab CMU and Mosey down steps to pull-up bar Round 1:AMRAP CMU 30sec work 10sec break Squats Curls Overhead Press Alternating Merkins Ledge Step Ups Right Arm…

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August 13, 2019

The RUINS 5AM BlackOPS

THE SCENE: Gloom of the hottest day of the year, oh yeah very humid! F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC Forward Little Baby Arm Circles x10 IC Reverse Little Baby Arm Circles x10 IC Daisy Picker x15 IC Windmill x 15 IC Imperial Walker x10 IC THA-THANG: Mosey down to the river edge pathway Best Day…

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July 14, 2019

Barracks Ops

THE SCENE: it was oddly SaturdayF3 WELCOME & DISCLAIMERWARM-O-RAMA:Rucked up, we moved the weightTHA-THANG: 4X CIRCUIT 1 (60 SECONDS) OYO 10X OYO ROW, HANGING 10X OYO MERKINS 10X OYO SQUAT, AIR last circuit done without a ruck: jump squats, hand release merkins, strict pull-ups 3X SET 2 (5 MINUTES) PARTNER partner 1 did exercise while partner 2 threw the…

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