January 22, 2021


THE SCENE: sceney F3 WELCOME & DISCLAIMER was short but sweet, like myself WARM-O-RAMA: a too long explanation of how to do the first exercise MOTIVATORS – 6:countdown IC Daisy Pickers  X 10 IC Mosey around track. THA-THANG: This morning, I had the PAX do a series of lots of exercises with lots of moseying in between, always going…

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December 11, 2020

Run Like Rhinos

Welcome + Disclaimer given 2.5 times WoR 12 x DP, 12 x Windmills, 15 x MMP, free stretch x 2 minutes Thang Interval Running – easy pace for most 10:00-10:30 around campus. Broke it up with 30 second sprint bursts and doing stair sprints, garage moseys/backpedaling up and down. Worked in some BONUS sprints/stairs for the faster folks. Teacher’s…

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November 15, 2020


THE SCENE: perfect f3 conditions F3 WELCOME & DISCLAIMER given WARM-O-RAMA: 15 SSH IC 15 Daisy Pickers IC 15 Imperial Walkers IC 10 Forward Arm-Circles 10 Backward Arm-Circles 10 Overhead Claps THA-THANG: I made this very simple. Do one lap around the track, then stop at the starting line and perform 25 Hand-Release Merkins and 25 Little Baby Crunches….

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October 30, 2020

Ovals + Ellipses

THE SCENE: Whale weather, except Tomb Raider normally doesn’t shed the shirt until below freezing. Must be getting old now that he’s 40. F3 WELCOME & DISCLAIMER couple of times as PAX rolled in, glad those brothers made it. WARM-O-RAMA: 10:30:20 Imperial Walkers : Goofballs : Mountain Man Poopers (all IC) THA-THANG: Mosey to tower on track for start…

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October 12, 2020

Levee Wildcard Friday is back — Aww Yeah

THE SCENE: Perfect weather to go for a run. Almost made you glad you woke up before 5:00a…almost. F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Motivators, down from 5 Daisy Pickers 12x IC Quad Stretch, 10 count each leg. THA-THANG: Run. We ran along the green line to six wicket, stopping twice to roll exercise dice, and wait for all…

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September 4, 2020

cmus and laps and bridges

THE SCENE: humid F3 WELCOME & DISCLAIMER done WARM-O-RAMA: ssh ic 20 imperial walker ic 15 daisy picker ic 10 THA-THANG: Mosey 1 lap. Each PAX does 2 laps. On 1st lap, go just a notch above a mosey pace. So if you mosey at 50%, I want you to go 60%. And on the 2nd lap, go harder,…

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August 24, 2020

Gwen, Gwynn, Guin, who knows

THE SCENE: Pleasant Friday morning at Barracks. The standard parking lot was under some sort of repair so PAX arrived from various locations. YHC was 15 minutes early out of fear of hitting each of the 75 traffic lights between my house and the track. This meant that I got to pre-run with Upgrade and Bookworm. I could feel…

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August 7, 2020


THE SCENE: nice and cool F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH IC 25 IMP. WALKER IC 15 DAISY PICKER IC 15 THA-THANG: Mosey to bridge. Perform 2 LBCs (crunches) at bottom of stairs, run up stairs, sprint across bridge, run down stairs, and perform 4  Mountain Climbers at bottom of stairs on other side. 2 is 1 for…

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July 31, 2020

Why are we counting Reps??

THE SCENE: Same as it’s been for two months: stupid high humidity. There was a nice breeze at 6:20, which we could have used much, much sooner. F3 WELCOME & DISCLAIMER Given. We’re going to run fast. Stretch, and don’t hurt yourself. WARM-O-RAMA: Motivators, down from 6 Daisy Pickers 10x IC Lunges 10x each leg, OYO Merkins 10x IC…

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July 27, 2020

5×5 at the Barracks

Weather: Humid, 80’s, Disclaimer: (check) Warm-O-Rama: 25 SSH, 15 Windmills, 15 Daisey Pickers, 15 Imperial Walkers, 15 Hillbillies, OYO downward dog calf and achilles stretch; 1 mile mosey run Tha Thang: PAX partnered up to complete the following in 4 sets: 5 Pull-ups, 25 merkins, 25 BBS (hands behind head…no cheating), 25 calf raises; while one partner completed the…

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