February 9, 2018

Bear With Me

THE SCENE: A crisp 35F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH X 20 IC Windmills x 10 IC Imperial Walkers x 10 IC Finkle Swings x 10 each leg IC Capri Lap THA-THANG: Bear With Me With ruck on, completed the following: 10-yard Bear Crawl, 20 Squats, 10-year Bear Crawl, 20 Merkins, 10-yard Bear Crawl, 20 Ruck Curls, 10-yard Bear…

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February 6, 2018

DodgeBullet in the #WarDova

THE SCENE: A warm, gloomy 35° – Phat Pat on Q F3 WELCOME & DISCLAIMER WARM-O-RAMA: 30x Side Straddle Hops IC 10x 8-Count Body Builders IC *Had a short interruption by the Po-Po looking for last week’s suspects* #FakeNews? 15x Star Jacks OYO (or “Reggae” as Gus calls it) 20x World War II Sit-ups IC Wander Moseyed over to…

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February 3, 2018

Ground Hog Day…all over again.

The Scene: The Annex, aka, Gobbler’s Knob PAX: Slots, Bootheel, St. Patty and O Positive Conditions: 26 degrees and crisp…partly sunny/partly cloudy…fully gloomy Welcome Disclaimer Warm-a-Rama: Today, YHC, celebrated with a memorable Groundhog Day and Immortalized one of the best comedies of the 1990’s, aptly named, Ground Hog Day.  Hence…today’s universal theme. Enjoy. Merkin x1 IC Burpees x9 IC Body Builder…

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January 27, 2018

More Than a Workout—But Never Less

Date: 01/26/2018 AO: The Annex QIC: Gus PAX: Captain Obvious, Bootheel, Rabbit, Slots, Gus | FNG: St. Patty Conditions: 44F and breezy WELCOME DISCLAIMER Warm-O-Rama Side Straddle Hop IC x 25 Mommy Makers IC x 10   – Start in plank position, 8-count exercise: 1) Bring right foot next to right hand; 2) Bring left foot…

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January 23, 2018

Get off my lawn

F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hopsx 25 4 cadence count Imperial walkers (standing opp knee opp elbow twist) 20 IC 4 CT Freedoms twists (plank and twist) x20 IC 4 CT Push-ups x10, IC 4 CT Tempo Squats x 15, IC 4 CT THA-THANG: Bench jumps—30 sec Inverted Pull up— 30 sec Rinse and repeat Rinse and…

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January 19, 2018

Deck of Death Comes to Dova

THE SCENE: 25° with some black ice and snow still left in the parking lot F3 WELCOME & DISCLAIMER Welcome to F3 I am not a professional You are here on your own accord Modify exercises if you need to but push yourself as much as possible You are not competing against me or anyone else out here –…

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January 16, 2018

Snow Day! “The Frigid Spartan”

THE SCENE: 15 degrees; Inches of fresh snow powder; Pristine crisp air F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side straddle hops Cotton Pickers Ray Lewis Arm Circles Squats (regular) Squats (slow count) Mozy and mixed calisthenics on field (~5 minutes) THA-THANG: Modified Spartan Challenge Pull ups X 25 Good mornings X 25 Merkins X 50 Squats X 75 V-Ups X 30…

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January 9, 2018

Cordova AO Launch Party

  DATE: 9 Jan 2018 AO: Fletcher Creek Park QIC: Slots PAX: Gus, Phat Pat, Moana (3) THE SCENE: High 30’s. Soggy. Cloudy. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hops Cotton Pickers Overhead claps Hillbillies THA-THANG: CIRCLE OF PAIN Mozy to circle off main trail Merkins IC x 10 Spider man mountain climbers x 10 each Merkins IC x…

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