January 13, 2021

Merkins, Gainers and Frisbees

THE SCENE: 30 degrees but only cold if you’re standing still F3 WELCOME & DISCLAIMER: Yes but took my time on the disclaimer as the Collierville contingent rolled in at 5:30:45 – 5:31:30.  Locthe didn’t get disclaimed or welcomed because apparently a Frisbee’s primary function isn’t to scrape ice from a windshield…good thing he knows that he’s always welcome…

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January 8, 2021

EMOM 11s, Modified Route 66 and More…

Scene: 36 degrees BFL 29.  Wet and cold. I pre-ran up to SixWicket and nobody in sight putting in extra work….  F3 Welcome & Disclaimer: Check ☑️ Warm-O-Rama: 3 Rounds of: 10 SSHs IC 10 Mountain Climbers IC 10 Merkins IC The THANGs: 11s w/EMOM 3 Merkins: 10-1 Butterflies 1-10 OHPs MOT: Bear Crawl w/Bricks ~15-20yds Route 66 Modified…

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January 7, 2021

Levee 1/6/21

1/6/21   Levee   Disclaimer – given   Warm up High Knees, Butt Kicks, Daisy, SSH, Phelps, Arm Circles   Tha Thing   CMU curls – 7 = 1   Colt 21 (21 curls total) Overhead press 20 Bench press 20 Tricep extension 20 BBSU 20   Hold 1 min plank after all in   Repeat 2 times  …

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January 4, 2021

Blocks, Bunny Hill Murder Bunnies, and Partner Work to ring in the new year.

THE SCENE: Brisk and clear morning….ideal. F3 WELCOME & DISCLAIMER Accomplished WARM-O-RAMA: Mosey around the parking lot to the north side open space for a series of warm up movements.  Sweep the floor, high knees, butt kicks, side shuffles, and some upper body loosening. THA-THANG: Partner workout – preferably find a fella that you’ve not worked with before. Round…

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December 30, 2020

Recess Tabata

THE SCENE: Shorts & hoodie weather, my favorite. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: 20 SSH IC 10 Daisy Pickers IC 10 Tempo Squats IC 15 Imperial Walkers IC 15 SSH IC Mosey to the playground. THA-THANG: Yeah, yeah, yeah, we’ll get to that. But first, some math! The outside ring of the playground has 6 benches arranged in…

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December 28, 2020

Joey Freshwater

THE SCENE: The coldest 52 degrees ever F3 WELCOME & DISCLAIMER did WARM-O-RAMA: Motivators down from 8 for Elijah Moore Imperial Walkers x 13 IC Daisy Pickers x 13 IC Arm Circles x 13 IC frontwerds and backerds stretch oyo THA-THANG: Route 66 – Shoulder tap merkins – flutter kicks til all in Route 66 – Capt Thor –…

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December 23, 2020

Take the shot!

THE SCENE: Perfect weather for a beat down. F3 WELCOME & DISCLAIMER: Done  WARM-O-RAMA: Merkins x 20 SSH x 20 DP x 10 Mosey to the Parking lot THA-THANG: *Pax will do each exercise 10 times then add 10 reps to each exercise each round. Goal is to get as many rounds as you can with in 20 min….

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December 21, 2020

Levee burpee bear crawl Route 66

THE SCENE: 40 ish with a slight breeze. F3 WELCOME & DISCLAIMER Done and done WARM-O-RAMA: 20 SSH – 10 count and 10 silent (5 penalty burpees because I can’t count) 25 Imperial walkers 25 Little baby arm circles Mosey THA-THANG: Route 66 x 3 Burpees with bear crawl Merkin with lunge walk Dips with lunge walk MARY: 30…

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December 16, 2020


THE SCENE: A chilly 36F wil a slight breeze F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: SSH IC X 20 Imperial Walkers IC X 20 Hill Billy’s IC X 20 Daisy Pickers IC X 10 Arm Circles IC X 10 Front and Back THA-THANG: Sea Biscuit – (should have been 4 laps on a track) Run one lap around parking…

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December 14, 2020

Weinkles at the Levee

The Scene: 38 degrees. Windy. Wet from Sunday night’s rain. Welcome and disclaimer: Given. Not a professional. Modify as needed, but only when necessary. Warm o rama: 20 side straddle hops IC 10 Daisy Pickers IC 10 Windmills IC 15 Butt kicks IC Tha Thang: Circuit 1 (all exercises in sequence) x 3 rounds 20 CMU Swings 15 CMU…

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