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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September 3, 2020

Berm September 3

THE SCENE: Humid and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: Abe Vigoda, SSHx20, Michael Phelps THA-THANG:   25 Burpees  10 American Hammers 10 LBCs 10 Gas Pumps  10 Baby Makers 25 Overhead Press Mosey Lap 25 Burpees  10 Mountain Climbers 10 Shoulder Taps 10 Pickel Pounders 10 Smurf Jacks 25 Overhead Press Mosey Lap 25 Merkins  10 Traditional Squats…

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August 25, 2020

THE SCENE: Humid, soaking wet from pre run and pre BC stairs F3 WELCOME & DISCLAIMER Done and welcomed FNG with full disclaimer WARM-O-RAMA: Motivators x 7 IC Daisy Pickers x 20 IC Merkins x 10 IC Imperial Walkers x 15 IC THA-THANG: Mosey to largest hill and 5 sprints up and down Mosey to stairs and up to…

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August 12, 2020

going up

THE SCENE: august weather F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH IC 25 Imp. Walker IC 15 Hillbilly IC 15 Daisy Picker IC 10 THA-THANG: Mosey around Senior Center. Then mosey to pull-up bar area. Partner up. With partner, you are collectively reaching each rep count listed below. While partner runs to second telephone pole down sidewalk, other partner…

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August 7, 2020

stair-running

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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August 6, 2020

stacking those pull-ups

THE SCENE: very very very nice and cool. felt like october. F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH IC 25 Imperial Walker IC 15 Daisy Picker IC 15 THA-THANG: Started with a Merkin Mile. 25 Merkins after every quarter mile. Mosey to Pull-up bar area. We performed what I call 10s: 10 crunches (aka LBCs) at benches, then run…

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July 27, 2020

10s and 11s and 11s and 10s

THE SCENE: hot F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 15 IC SSH 15 IC Imp. Walker 15 IC Hillbilly 10 IC Daisy Pickers THA-THANG: Mosey to the hill for 10s. Do 10 LBCs at top of hill, run to the bottom and do 1 lunge. Run back up to the top of the hill and do 10 LBCs. Run…

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July 19, 2020

greenward cards

THE SCENE: a bit wet F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 15 SSH IC 15 Imp. Walkers IC 15 Hillbillies IC 15 Daisy Pickers IC THA-THANG: Mosey to Greensward Field. I believe that’s what it’s called? We went in rotation throwing a frisbee and drawing a card. Depending on the card drawn, you would do an amount of reps…

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July 19, 2020

tens and elevens

THE SCENE: hot F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 15 SSH IC 15 Imp. Walkers IC 15 Hillbillies IC 15 Daisy Pickers IC THA-THANG: Mosey to hill for what I call 10s: 10 crunches at top, 1 merkin at bottom, 10 crunches at top, 2 merkins at bottom. Escalate by 1 every time you do Merkins at bottom until…

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