October 20, 2020

Tabata Tuesday

THE SCENE: 60’s and beautiful F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x20, Daisy Pickers x10, Imperial Walker x10, Squats IC x10, 10 arm circle fwd/bck IC, 10 push-ups OYO, Michael Phelps THA-THANG: Eagles fitness test – max push-ups, max big boys 2min Tabata Round 1 Overhead CMU press Air Squats Round 2 Bi’s, Tri’s, Burpees Round…

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October 17, 2020

Parking Lot Gassers

THE SCENE: Chilly with clear skies F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x25 IC, Daisy Pickers x10 IC, Hill Billies x10 IC, Arm Circle Fwd/Bck 10x IC, Michael Phelps OYO THA-THANG: Grab CMU and head to end of parking lot by restrooms for gasser explanation. 7 Overhead press buy-in – Gasser round 1A w/CMU Move to…

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October 10, 2020

Double Coupon Day at Neverland

THE SCENE: Calm and comfortable 64 at Neverland F3 WELCOME & DISCLAIMER Done and Done. WARM-O-RAMA: SSH x15 IC Hillbillies x10 IC Daisey pickers x 10 IC Michael Phelps OYO Mosey around lot THA-THANG: 7 stations 1 minute AMRAP 20 sec interval between sets – Bear Crawl to next station Station 1:  Burpees Station 2: Clean and press: 40lb…

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October 8, 2020

3,300 lbs of CMU fun!

THE SCENE: Upper 40’s F3 WELCOME & DISCLAIMER Done and Done WARM-O-RAMA: SSH x25 Daisy Pickers x15 SSH x20 Mosey around the parking lot Fitness test – max push-ups & max Big Boys in 2 minutes (YHC will hold this test every time I Q) THA-THANG: Turns out all we needed was a some very intense 11’s… Overhead CMU…

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October 4, 2020

Move and lift

THE SCENE: A brisk 45 before dawn F3 WELCOME & DISCLAIMER 5 PAXs and no FNGs WARM-O-RAMA: Typical warmup. THA-THANG: Move and lift was the theme: 5 stations, most with CMU 1st murder bunnies 10 yards then 2 blockies, repeat 3 more 2nd CMU bear crawl 10 yards the 4 thrusters, repeat 3 more 3rd riffle carry 10 yards…

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September 30, 2020

5 Star Dessert

THE SCENE: High 50’s and chilly F3 WELCOME & DISCLAIMER Nailed it! WARM-O-RAMA: SSH 10 Daisy Picker 10 Imperial Walker 10 Hillbilly 10 Burpee 5 OYO THA-THANG: Round 1 30 – Big Boy 30 Squat 15 Jackees 15 Iron Mikes Wait until all-in and do Apple Turnovers (crab walk to point A ~5 yd, bear crawl back, crab walk…

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September 25, 2020

Playground Tabata

THE SCENE: Warm and muggy! F3 WELCOME & DISCLAIMER Absolutely WARM-O-RAMA: Side staddle hops X30 Arm Circles X20/each Daisy Pickers X20 Abe Vigoda X10 THA-THANG: Tabata 20 second/10 second rest with 10 cycles and lap after 5 sets in each cycle Set 1: Merkins Set 2: Plank Set 3: Squats Set 4: LBC’s/BBSU Set 5: Shoulder Taps 1 Lap…

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September 25, 2020

Tony Hawkins – Old School

THE SCHEME: Perfect weather at Neverland F3 WELCOME & DISCLAIMER Always modify as needed WARM-O-RAMA: The usual warmup; daisy pickers, high knees, etc THA-THANG: We started off with some good old fashioned hill sprints to get the heart ♥️ pumping. Then we did a solid 20 minutes of Dora that consisted of rounds of 10 clapping Merkins, 20 jumping…

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September 23, 2020

Shiny Miles

THE SCENE: Extra shiny today F3 WELCOME & DISCLAIMER: Welcomed & disclaimed WARM-O-RAMA: Ok, boomer. THA-THANG: 3 mile ruck, 15 min pace MARY: She sounds nice. COUNT-OFF & NAME-O-RAMA: 6:  Beef Log, Choker, Fugitive, Honey Boo Boo, Squatter, Toucan CIRCLE OF TRUST/BOM: 2 main reasons rucking is awesome: 1) it ain’t running 2) great way to get 2nd F…

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September 11, 2020

Ruckin’ Ladder

THE SCENE: Calm, beautiful, quiet 67 degrees F3 WELCOME & DISCLAIMER Done and done. WARM-O-RAMA:  Ruck up! SSHs x 20 IC Daisy pickers x 11 IC Arm circles x 7 IC (front and back) THA-THANG: Begin ruck at start-x and cover south loop to north loop At north loop start, stop and do 20 SSHs Complete north loop (about…

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