February 12, 2021

THE SCENE: Nice and Cold F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH, Merkins, Squats THA-THANG: Mosey to Main St and Butler, then start a trolly station route 66 (actually a route 77) all the way up main st to Court Park -Exercise-Merkins 12reps dips/step ups and sprint around the fountain twice, then 11 reps and sprints… down to 6 reps…

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February 4, 2021

The Tom Lee

THE SCENE: Balmy. The Ruins is a great AO for it’s view of the river and the lights from downtown. On some mornings, the lights from West Memphis could almost fool you into thinking you’re catching a poor man’s sunset. F3 WELCOME & DISCLAIMER Welcomed and disclaimed WARM-O-RAMA: 22 Imperial Walkers (IC) 16 Hillbillys (IC) 11 Richard Simmons (IC)…

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February 2, 2021

Bluffers

Welcome + Disclaimer WoR: 15 MMP, 15 Goofballs, 10 Daisy Pickers (all IC) Thang: run to base of Beale Street Landing Heartbreak 1, 2, 3s 25 Merkins, lunge walk up ramp. 10 Burpees, bearcrawl down steps and back to start. RINSE/REPEAT for 2 circuits 25 Imperial Squat Walkers, lunge walk up ramp 10 Jump Squats, bearcrawl down steps RINSE/REPEAT…

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January 28, 2021

Underhill

T’was a brisk morning.  Right at freezing. Warmed up with the motivator, then a quick sprint to do some  archer merkins, and a quick sprint back to do some explosive merkins.  Then a round of imperial walkers and daisy pickers then we were off under the hill.  Moseyed down the river walk and found one of the sets of…

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January 26, 2021

First time at the Ruins

THE SCENE: Got to the pin drop early to look around.  I’ve lived in Memphis for over a decade, but never been to that particular spot down town.  Kinda a inconspicuous place for an AO. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 5 Should Rolls (each way) 10 Arm Circles (each way) 15 Imperial Walkers THA-THANG: Grabbed rucks…

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January 26, 2021

a run in the park

THE SCENE: Perfect weather for a workout.  It’s always cooler on the bluff though, went back for gloves prior to the pre-run.  Moon was full and added great scenery to the first half of the workout as it set over the Mighty Mississippi.   F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH IC x20, IW IC x20, Merkins IC x10, Squats IC…

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January 8, 2021

Stupid but effective

THE SCENE: Mighty Breeze on the Mississippi River bluff.  A few cars in the parking lot, and the lights were on inside the Spaghetti Warehouse. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Side Shuttle Burpees: 5 IC SSH followed by 2 Burpees OYO, immediately after the Q starts counting cadence for more SSHs. Then once we get to 5 SSH again…

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January 6, 2021

Hell Workout

THE SCENE: Cold WARM-O-RAMA: Motivator, daisy pickers, imperial walkers, hillbillies THA-THANG: THE HELL WORKOUT: WARM UP: 200 high knees,5 merkins, 75 side shuttle hops, 30 lunges, 15 burpees, 40 squats Main Set: 100 flutter kicks, 90 leg raises, 80 side shuttle hops, 70 situps, 60second plank, 50 arm+leg raises, 40 freddy mercuries, 30 alternating toe touches, 20 burpees, 10…

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December 22, 2020

No Hill Too Big

Welcome + Disclaimer √ WoR: Daisy Pickers x 12, Arm Circles x 10 fwd+rev, Windmills x 10, MMP x 15 (all IC) Thang Each PAX gets 2 bricks, Mosey to steps near basketball courts. Run down to first landing, 10 Brick OH Run to 2nd landing, 20 Brick Curls Run to 3rd landing, 30 Brick Squats Run to 4th…

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December 20, 2020

COLDDOWN

THE SCENE: COLD   WARM-O-RAMA: Motivator, daisy pickers, zombie leg things, imperial walkers, mosey to the beale street landing THA-THANG: Modified the countdown work out. 10 squats,10situps,10freddy mercuries,10merkins,10mountain climbers,10 leg raises,10 plank merkins, 10 reverse crunches, 10 carolina dry docks, 10 supermans, then run down the hill and back up.  Added in a few stairs to the run also. …

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