June 15, 2020

escalator

THE SCENE: niiiice breeze. F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 15 x SSH IC 15 x imperial walker IC 15 x hillbilly IC 10 x daisy picker IC THA-THANG: Mosey to road with streetlights, near startex. Run to each streetlight and perform exercise, starting at 2 reps and escalating by 2 at each streetlight, going all the way up…

Read More

June 11, 2020

11JUN2020 Ruins with Farmer Q

THE SCENE: Clear, with a low around 63. North northeast wind 5 to 10 mph.  F3 WELCOME & DISCLAIMER: Disclaimed. WARM-O-RAMA:20 SSH, 15 Daisy Pickers, 20 Windmills. THA-THANG:Mosey on down riverside drive, north to Tom Lee park. Partner up. First partner does burpees, while second partner sprints up hill completes 50 big boy sit-ups, and sprints back down. Partners switch….

Read More

June 11, 2020

copying ratio’s Morg q from Monday

THE SCENE: perfect F3 WELCOME & DISCLAIMER yes WARM-O-RAMA: 15 X of the following, all in cadence: SSH Imperial Walker Hillbilly Daisy Picker THA-THANG: This is all a complete copy of Ratio’s q from Monday at the Morg. Partner up and perform BOMBS (stands for: Burpees, Overhead Claps, Merkins, Big-boy sit-ups, and Squats) You and your partner collectively reach…

Read More

June 4, 2020

4 Corners and More

THE SCENE:Pleasant morning with a slight breeze F3 WELCOME & DISCLAIMER Welcome and disclaimed and made it clear to our FNG WARM-O-RAMA:Side Straddle Hops x 25 IC Imperial Walkers x 15 IC Daisy Pickers x 20 IC Arm Circles F and R x 10 IC High Knees x 20 IC THA-THANG:4 Corners: Merkins x 20 and work the way…

Read More

June 4, 2020

full body workout

THE SCENE: the first time I’ve seen another human in weeks, other than my immediate family. F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 12 SSH IC 12 Daisy Pickers IC 12 Imp. Walker IC THA-THANG: 1 lap around the track and then stop and perform exercise after each lap: 1 minute plank. 50 squats OYO. 50 merkins OYO. 50 BBSUs…

Read More

May 29, 2020

Tabata at the Berm 5/28

F3 WELCOME & DISCLAIMER Tabata ABCs Arm circles Bonnie Blairs Catalina Wine Mixers Dips Flutter Kicks Gas Pumps Hand release Merkins Imperial Squat Walkers (Gov Scott Walkers) Jackees Knerkins LBCs Mtn Climbers 30 seconds each laps in between, total four sets COUNT-OFF & NAME-O-RAMA:7 Beauty Shop, Lipton, Gus for COT, photoshop, rabbit, Tomb Raider CIRCLE OF TRUST/BOM:Insert the WORD…

Read More

February 25, 2020

arms core legs arms core legs

THE SCENE: Strangely not cold. I ended up shirtless at one point. F3 WELCOME & DISCLAIMER My brain was scrambled this morning. Forgot disclaimer. WARM-O-RAMA: SSH IC x 15 Daisy Pickers IC x 12 Imperial Walkers IC x 12 Hillbillies IC x 12 THA-THANG: Mosey to pull-up bars. Break into 2 groups of 2. Dora-style work-out. While one partner…

Read More

January 30, 2020

February Pull-up Challenge

Tracker: https://docs.google.com/forms/d/e/1FAIpQLSfQqE9bocBLBgl4TXiIN9ReABodTVCxRHKIgiinzTSBr9H5mQ/viewform?usp=sf_link Hate having pull-ups called during a boot camp?  Want to be stronger in March than you are now?  The pull-up is the ultimate body weight exercise, targeting everything from your back to your shoulders, to your biceps and abs. pick a daily number and stick to it, each day, all month.  Looking for strict pull-ups only, we want to…

Read More

December 4, 2019

Rock to a Sword Fight

THE SCENE: Strolled up from a solo ruck, all warm and toasty. 37 felt like 47 with pre-exercise. F3 WELCOME & DISCLAIMER aye WARM-O-RAMA: Arm circles x 20 IC, Rev Arm circles x 20 IC, Daisy Pickers (slowmo) x 10 IC, Imperial Walkers x 10 IC THA-THANG: Partner up and grab a CMU from the stash. Diego 1-2-3 P1…

Read More

December 3, 2019

Rapping & Rucking

THE SCENE: Chilly, with a welcoming smell of blueberry muffins in the air.  F3 WELCOME & DISCLAIMER: CHECK…MIB was on time! WARM-O-RAMA: Not counting the pre-ruck 2 miles, PAX completed 25 SSH’s, 10 Daisy Pickers. THA-THANG: Rucked an additional 1.5 miles and stopped along the way for reps of 25 pull ups at each appropriate spot. Once back at…

Read More