May 18, 2020

WOD for Tuesday, 5/19

WARM-O-RAMA: Motivators, down from 6. Imperial Walkers x15 Hillbillies x15 Pushups x20 THA-THANG: Run 200 yards. 25 jumps squats. Run 200 yards. 20 Catalina Wine Mixers (Merkin, then drop down to low plank and back up to high plank between each rep) 100 yards burpee broad jumps. Broad jump as far as you can, do a burpee. Rinse and…

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May 15, 2020

Home WOD May 16

The scene: Your yard or street F3 Welcome and Disclaimer: YHC is not a professional, modify if you need to.  Did this workout solo on Monday it is a real H.A.M. Smoker.  If you complete the WOD you’ll know what I mean tomorrow and the next day ????. Warmarama: SSH and stretches (you be you) Tha Thing: Iron Pax…

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May 14, 2020


THE SCENE: May 15 – make sure you have a watch that can count seconds or keep your phone on you for this. F3 WELCOME & DISCLAIMER Disclaim yourself WARM-O-RAMA Start Timer: 20 SSH (on a 4 count) 20 Imperial Walker 20 Hillbillies Stretch until you hit 5 min total for warm-o-Rama THA-THANG: Interval work: 30 seconds – sprint…

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May 13, 2020

The Great Wall

THE SCENE: Some sort of wall. DISCLAIMER: If you have delicate wrists, you’re going to feel this one. WARM-O-RAMA: 40 SSH (1 is 1) 30 Squats 20 Merkins 10 Burpees THA-THANG: Repeat 5x (or 35:00) 0:30 Balls to the Wall – Handstand against a wall 1:00 People’s Chair (wall sit) – Shoot for horizontal thighs/90-degree knees 15x Dirty Hookup/London…

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May 12, 2020

Flattening your curves

THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER do at your own risk. Nothing I say is from a pro. WARM-O-RAMA: 20x arm circles forward/backward 20x Merkins 20x squats run 400m THA-THANG: Get a timer close by. Hold a plank for 20 minutes. Every time you have to rest, pause and do the following before…

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May 11, 2020

Bring Grimace Up

Warmorama “IC” assumes a 4 count movement SSH ICx20 Merkins ICx10 BBS OYOx20 Forward Arm Circles ICx10 Reverse Arm Circles ICx10 Squat ICx20 The Thang -Hand Release T Merkins OYO x 20 (example) -Monkey Humpers IC x 20 -Burpees OYO x 20 -Plank 1 minute -Hand Release T Merkins OYO x 18 -Monkey Humpers IC x 18 -Burpees…

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May 8, 2020

L-I-V-I-N quarter mile at a time

F3 Welcome & Disclaimer:  Check yoself before you wreck yoself, free, but pay the man. Warmorama: 25 SSHs 10 Daisy Pickers.  Loosen up and stuff, stretch yo legs The Thang: L-I-V-I-N a quarter mile at a time. On a one mile run, pause each quarter mile and complete the following reps in the listed order: 1. 10 burpees 2….

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May 7, 2020

Respect the Polygon

THE SCENE: Memphis in the Spring. Will it be 20 or 90 degrees? Post and found out. F3 WELCOME & DISCLAIMER *Honor System WARM-O-RAMA: Burpees x 30 THA-THANG: 4 Rounds: Quoting Old Man Hitch, “4 if you bad. 5 if you SuperBad.”Ok, YHC embellished, I’ve (probably) never heard him say, SuperBad. Bobby Hurley x 10 Merkin x 20 Squat…

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May 6, 2020

Mult-7s-McMile WOD

THE SCENE: Gloomy and Cool, Perfect, grab your CMU/Ruck F3 WELCOME & DISCLAIMER:  Welcome, YHC is not a professional, modify if you need to. WARM-O-RAMA: SSH x30 IW x20 Daisy Pickers x10 Slow Squat x 5 Arm Cirlces 30s strectch THA-THANG: 5 Rounds of the following 7 8 Count Body Builders Bear Crawl 20yds and back 14 CMU/Ruck/Kettlebell Swings 21…

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May 6, 2020

The Happening WOD

WARM-O-RAMA: 20x SSH 20x Merkins 20x Squats Run 400m THA-THANG: For Time 10-20-30-40-50-60-70-80-90-100 Bonnie Blair’s (2=1) 10 Burpees (after each set) CIRCLE OF TRUST/BOM: Insert the WORD here.Attend at 12:00 via zoom

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