August 7, 2020

Fair Weather at the Ruins

THE SCENE: 69 degrees. SIXTY NINE DEGREES and no humidity. IN AUGUST! DISCLAIMED WARM-A-RAMA: X 12 In Cadence SSH Imperial Walkers Hillbillies Michael Phelps Windmills Daisy Pickers (plus hammie stretch) x 6 30 second oyo stretch THA-THANG PART 1: burpee/run repeat Mosey down the bluff When reach the sidewalk, do a burpee at every brick line in the sidewalks…

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August 6, 2020

Ruin’d Ladders 2.0

THE SCENE: Awesome F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Yes THA-THANG: Mosey from Startex to Beale St Landing for Station 1 5 Burpees 10 BBSUs 15 Merkins Mosey over the landing for Station 2 5 Burpees 10 BBSUs 15 Merkins 20 SSHs Mosey South for Station 3 5 Burpees 10 BBSUs 15 Merkins 20 SSHs 25 Squats Mosey to Monkey…

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July 28, 2020

be Light in the Dark

Scene: temp felt good, until we started actually working, then the sweat was flowin. Welcome to F3 where we do hard stuff but try not to hurt ourselves. WoR Mountain Man Poopers x 15 IC, Goofballs x 20 IC, Daisy Pickers x 10, Arm Circles x 10 both ways Thang: Dark Webb (1:2 ratio to 10:20) Jack Webb –…

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July 21, 2020

Ruin’d Century Miles

THE SCENE: Muggy, lots of unaffiliated folks out and about today. F3 WELCOME & DISCLAIMER: Done Warm-a-Rama: 15 SSH IC, 1 burpee OYO, 5 Daisy Pickers IC, 2 burpees OYO, 10 Imperial Walkers IC, 3 burpees OYO, 5 Abe Virogotas IC, mosey to monkey bars, 1 set pull-ups AYG THA-THANG: #1: Merkin Mile heading South, stopping every .25mile for 25…

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July 16, 2020

Nolan Richards at the Ruins

The Scene: 79 degrees and muggy Disclaimed   Warm-A-Rama Windmills (20) Hillbillies (12) Groiners (13) Michael Phelps (12) Squats (12) Mosey to top of Beale Street Landing – about a quarter mile Tha-Thang: Nolan Richardson, former Arkansas basketball coach famous for his 80s-90s teams and their “40 Minutes of Hell”. This is customized version for the Ruins. From the…

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July 15, 2020

Ups & Downs at the Ruins

THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Insert information about the warmup. THA-THANG: Mosey to far stairs on the Bluff At Bottom: 30 lbcs Hop up Top: 30 overhead claps Run down Merkins till all in Mosey to next set of stairs Rinse and repeat Did four sets of stairs plus a modification…

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July 15, 2020

My First CMU Q

THE SCENE: gorgeous F3 WELCOME & DISCLAIMER – offered of course WARM-O-RAMA: SSH IW Hillbillies Arm Circles THA-THANG: Edited Flora 1-2-3 Partners with coupon 100 merkins P1 – 10 derkins P2 – hold plank with feet on CMU Mosey 200 LBCs P1 – 20 V-ups holding CMU up in the air P2- 6” leg raises while holding CMU extended…

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July 14, 2020

The Hills Have Eyes

THE SCENE: Nice little summer morning. Humid as all get out but cool enough   WARM-O-RAMA: We did some Daisy Picker’s, Windmills, Side shuttle hops, and Michael Phelps’ THA-THANG: Mosey’d down to the hill at Beale Street landing. Then did 10 countdown burpees across the hill (Did Ten Burpees on side, ran to the other side did 9, then…

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