February 12, 2021

Colt 45

THE SCENE: Mid-20’s, slight breeze F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: 20 SSH, 5 burpees OYO, 10 daisy picker, 5 burpees OYO, 10 arm circle fwd/bck/front/overhead, 10 squat OYO, intro to Colt 45 (45 CMU curls, similar to 21’s.  15 from bottom to halfway point, then 15 from halfway point up to the top then 15 full…

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February 6, 2021

Name that tune

THE SCENE: Cold, but no rain. I’ll take it! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Tony Hawk Motivators, down from 5 Daisy Pickers IC x10 Arm Circles IC x10, each way THA-THANG: Each song had a set workout that went with it. PAX did the workout for the duration of the song. -“Thunderstruck” by AC/DC Hold high plank. Do…

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February 2, 2021

Non Stop Tabata

THE SCENE:  Balmy 31, but felt like 0 F3 WELCOME & DISCLAIMER Always! WARM-O-RAMA: SSH X30 Imperial Walkers X20 Daisy Pickers X10 Hillbillies X20 THA-THANG: Tabata: 5 Cycles with 10 second rest between 20 second exercise and 1 minute after 5 exercises complete. 1.Merkins 2. Squats 3. Mt. Climbers 4. Leg Lifts 5. Lunges 60 seconds of Al Gore…

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January 29, 2021

Good old Ruckin

THE SCENE: Nice brisk morning F3 WELCOME & DISCLAIMER No FNGs -missing Ice Cube but had his ruck WARM-O-RAMA: Typical warmup THA-THANG: Rucked to our favorite hill where we hoofed it to the fence and back with 10 air squats after each trek.  Then we Rucked the small trail loop with a bear crawl to the picnic table for…

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January 26, 2021

Smoked Shoulders & Broken Blocks

  THE SCENE: 46 degrees & soggy. Thankfully, there was no rain. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: Motivators, down from 6 15 tempo squats 10 tempo merkins 15 Imperial Walkers Bat Wings (I mistakenly called these Eagle Wings, but there were no bricks involved) THA-THANG: 5 rounds of the following circuit with a different mode of transportation (about…

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January 26, 2021

Sweet Chin Music!

THE SCENE: Perfect morning for Rucking and HITT! Balmy conditions with just the right amount of coolness in the air. F3 WELCOME & DISCLAIMER Completed on the way to our oasis of outdoor Q punishment. WARM-O-RAMA: Ruck and 2nd F. THA-THANG: Rucks on the back, 5 PAX marched to Mary Alice park in Arlington to partake in some HITT….

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January 20, 2021

Tortoise and the Hare B.O.M.B.S. 

THE SCENE: A “balmy” 45 degrees at Neverland. F3 WELCOME & DISCLAIMER Done and done. WARM-O-RAMA: SSH IC x 20 Imperial Walkers IC x 20 Daisy pickers IC x 10 Merkins x 10 OYO High knees THA-THANG:  Tortoise and the Hare B.O.M.B.S. Round 1:  B = Burpees Buddy up with one CMUs between each pair. Partner #1 hand carries…

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January 15, 2021

Do You Know Me?

THE SCENE: A chilly 20 degrees, but fortunately not much wind. F3 WELCOME & DISCLAIMER Done and done! WARM-O-RAMA: SSH x 20 IC Daisy pickers x 10 IC Merkins x 10 OYO Imperial walkers x 10 IC THA-THANG: It’s My Birthday:  How well do you know me?  Answer the question wrong, 53 reps – 1 rep for each glorious…

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December 26, 2020

Tabata 2.0

THE SCENE: 40s and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh, in, and arm circles THA-THANG: Tabatta 14 dif exercises in a circle of 7 so we did the first 7 ran a half mile and did the other 7 . Did that twice MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA:…

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December 22, 2020

The Twelve Days of Christmas

THE SCENE: Cool and crisp and really early in the AM! F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: The motivator x6 IC Daisy pickers x12 IC Merkins x12 OYO Imperial walkers x12 IC Hillbillies x12 IC Mosey around lot and playground THA-THANG: The Twelve Days of Christmas Santa visited the Lost Boys of Neverland to grant them their wish:…

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