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…
The Scene: Humid, not terribly hot. Probably somewhere around 73. Welcome and disclaimer: Given. Not a professional; modify as needed. Warm o rama: Silent SSH to 20. Q counted in cadence to 10, then went silent. PAX had to finish counting internally in cadence to 20 and stop after completing 20. If any movement occurred after the 20th rep,…
Warmarama: 10 merkins, attempted motivators, 10 merkins, 20 SSHs, 10 merkins, 7 Daisy Pickers, 10 merkins, 20 Arm Circles, 10 merkins tha Thang: DORA exercise for 40 minutes. 100 BBSUs, 150 merkins, 200 squats, 250 CDDs, 300 SSHs Mary: stoplight(red, yellow, green light) led by speedy followed by 20 flutter kicks for time.
THE SCENE: A bit cooler than lately F3 WELCOME & DISCLAIMER: Done did WARM-O-RAMA: Done did THA-THANG: Four corners, dips, Merkins and plenty of other stuff. MARY: Done twice COUNT-OFF & NAME-O-RAMA: 8 PAX CIRCLE OF TRUST/BOM: Give 100% in your efforts. The result may not be what you want all the time, but your effort should be consistent….
THE SCENE: Humid as usual this time of year F3 WELCOME & DISCLAIMER: Done did WARM-O-RAMA: Done did THA-THANG: We ran 4 laps and stopped for Mountain Climbers and Squats along the way. Last lap we did some times sprints as a group. MARY: For a minute COUNT-OFF & NAME-O-RAMA: 9 PAX CIRCLE OF TRUST/BOM: Finish what you start….
THE SCENE: Dry, coolish, gnatty. F3 WELCOME & DISCLAIMER Yessir WARM-O-RAMA: 25 SSH’s, 10 Daisy Pickers, 20 LBAC’s (10 forward, 10 backward), 5 Body Builders, and 30 second free stretch while PAX waited for MIB to gather his things. THA-THANG: Mosey to the Shell for 11’s. Stopped 2 times along the way (First stop: Alternating Should Taps – 10. Second…
THE SCENE: Pathetic Q cruised into the parking lot 1 minute late. Weather was warm but not bad for July. F3 WELCOME & DISCLAIMER This was provided. No one has ever mistaken me a for professional. WARM-O-RAMA: Did a little: Daisy pickers, runners stretch, SSH THA-THANG: Carousel of Pain 5 rounds, 4 minutes per round Curls: 25, then run…
THE SCENE: YHC underestimated the drive to the park, and was coming in hot. Pulled into the parking spot, and made it to the pavilion at 05:29:30…plenty of time to spare! F3 WELCOME & DISCLAIMER Given once, and then again much more thoroughly three minutes later, when our FNG arrived. WARM-O-RAMA: Motivators, down from 6 15 Imperial Walkers IC…
THE SCENE: Perfect weather, dry… pax missing as start-time approached, planted flag and checked slack. Birds- is out taking care of baby bird, time to start. F3 WELCOME & DISCLAIMER N/A WARM-O-RAMA:nah THA-THANG: Grab CMU and John Cusack carry to Bartlet Blvd. Mosey South with CMU carried anyway possible. John Cusack carry at South entrance to the picnic pavilion. …
11’s Squats/calf raises Lunges/calf raises Jump squats/step ups run to and from
