January 13, 2020

Levee – Workout Deck – 1/13

Levee Q – 1/13 THE SCENE: 40 degrees F3 WELCOME & DISCLAIMER: Mission, Credo, Core Principles WARM-O-RAMA: SSH IC x25 Daisy Pickers IC x10 Imperial Walkers IC x10 Warm up mosey lap THA-THANG: PAX circled at normal Startex location. F3 Workout Deck in the middle. PAX go around one at a time selecting a card, reading out the exercise,…

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January 11, 2020

William Wallace

THE SCENE: 60 degrees – shorts weather!! – Blustery F3 WELCOME & DISCLAIMER Yes WARM-O-RAMA:25 STH 20 Daisy Pickers 20 Imperial Walkers Mosie halfway to the Football Field – 25 merkins, 25 Big Boy sit ups Mosie to the football field THA-THANG:William Wallace Partner up -run to the 50 – do the below exercises while you partner planks 50…

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January 8, 2020

Tiered Dora Brick Beat-down

THE SCENE: A beautiful, chilly, crisp morning air.  Temp 38 degrees. Just right for a good brick beat-down. F3 WELCOME & DISCLAIMER Welcome and disclaimer shared. Halpert confirmed all welcome and disclaimer info was shared. WARM-O-RAMA: SSH x 25 Imperial Walkers x 15 Tempo Squat x 15 Arm Circles (front and back) x 15 One lap around the parking…

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January 6, 2020

Levee 1/6/20

THE SCENE: The Levee 41 degrees and dark F3 WELCOME & DISCLAIMER Yes WARM-O-RAMA: Mosey into Route 66 with side straddle hop. THA-THANG. Route 66 with dips. MARY: Captain Thor, Burp back mountain, DORA 100 merkins, 200 LBC and 300 squats. 3 x dealers choice. COUNT-OFF & NAME-O-RAMA: 22 total (includes 1 FNG). CIRCLE OF TRUST/BOM:

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January 4, 2020

Coming in Hot

THE SCENE: Rainy, soggy, and wet.  But a warm 56 degrees.  A beautiful day for some fitness and fellowship for my 1 year F3versary – the ‘best’ of 2019! F3 WELCOME & DISCLAIMER: Your Q was running late, although I got up on time, but ended up arriving to the scene at 5:29:35.  AOQ Halpert was preparing the group…

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December 30, 2019

Levee 12/6

THE SCENE: Rain and lightning. F3 WELCOME & DISCLAIMER Farmer is the least not professional WARM-O-RAMA: 50 SSH, 20 tempo merkins THA-THANG: Began with 50 CMU curls. Lightning struck, so we cancelled and went to Starbucks   COUNT-OFF & NAME-O-RAMA: 03 PAX: Slic-Nut, Speaker, Farmer MOLESKIN: Quite the discussion developed at Starbucks covering a wide range of topics. I…

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December 30, 2019

Pablo’s VQ @ Levee

THE SCENE: The Levee a chilly 41 degrees that felt like 35, wet and damp F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hop x25,  Arm Circles x15, Slow Daisy Pickers x15, Imperial Walkers x25 THA-THANG: Mosey to football field.  Dora’d up.  Exercises planned 1)  BBSU with Thors x 100;  2)  Merkins x 150;  3) Dan Taylors x 200; 4)…

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December 30, 2019

2 years F3

THE SCENE: The Levee F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slow pickers x 15 IC Tempo Squats x 20 IC Imperial Squat Walkers x 25 IC THA-THANG: Pick up your weight (most had CMUs/a few had rucks) and mosey to far side of pond circle Complete 20 reps of assigned exercise (with weight) and then run (with weight) to the…

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December 30, 2019

12/9 Levee

Warm o Rama 5m SSH IC x25 Daisy Pickers IC x10 Imperial Walkers IC x10 The Thang Merkin Mile – 14 min Mosey onto baseball fields Partner up for DORA – Transportaton is run to center field sign and back 100 squats 200 Merkins 300 BBSUs Mosey to planter wall Dips Derkin Dips Derkin Mary at Shovel Flag Thor’s…

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