February 17, 2021

8 minutes and 15 seconds of wall-sits

THE SCENE: 4 degrees F3 WELCOME & DISCLAIMER given WARM-O-RAMA: Motivator IC – countdown from 6 Daisy Pickers IC x 10 Forward Arm Circles IC x 10 Backward Arm Circles IC x 10 Overhead Clap IC x 10 THA-THANG: Pulled CMUs out of my van. 1 CMU per PAX. We did a series of exercises in the parking lot…

Read More

February 15, 2021

Snow Mosey Through the Woods

THE SCENE: 14 degrees, light snow, roughly 3-5 inches on the ground. Marky Mark’s “Good Vibrations” welcoming the PAX. F3 WELCOME & DISCLAIMER: Yes. WARM-O-RAMA: 30 SSH’s, 15 Hill Billies, 15 Imperial Walkers, 8 Daisy Pickers, 30 sec stretch while YHC fixed the playlist. THA-THANG: Mosey through the Old Forest (roughly 2 miles total) and stopping for some exercises along…

Read More

February 9, 2021

Scout’s Run / The Gambler

The Scene: sweet spot…brisk 40 degrees. My favorite conditions. Welcome & disclaimer Warm-o-rama SSH x30 Daisy Pickers x10 Imperial Walkers x10 Hillbillies x10 Polka Stretch x10 Arm Circles x20 Stretch before we leave the parking lot area. The thang Scout’s Run (Pax in front sprints 15-20 yards and then goes to back of the line) to the parking lot…

Read More

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)…

Read More

February 2, 2021

Drag,Throw,Lift, Shove

THE SCENE: Cold and Dark. General February Weather.  The wind was the worst of it. 27 degree windchill.  Could be worse, I guess. F3 WELCOME & DISCLAIMER High Knees during the welcome and disclaimer! WARM-O-RAMA: Countdown instead of Count Up: 20 SSH IC.  PAX were to count down from 20 instead of up from 1. 15 Deep Squats IC….

Read More

January 28, 2021


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…

Read More

January 26, 2021

Back in the Sandlot Again

THE SCENE: A little foggy, wet pavement, hint of an onion, but a perfect 43 degrees. F3 WELCOME & DISCLAIMER: Yes WARM-O-RAMA: 20 -Arm Circles IC (10 forward, 10 reverse), 10 – Daisy Pickers, 10 Hill Billies, and then some CHUMBAWUMBA (SSH’s during the verses and Burpees during the chorus… a Cheesesteak special). THA-THANG: Touring around the Sandlot and stopping at…

Read More

January 25, 2021


THE SCENE:   Lots of trees. I had some company pre-rucking but they preferred fartsacking in the gazebo and smoking a stogy on the bench.  I should have EH’d them.  What are their names? and can we help them? F3 WELCOME & DISCLAIMER:  Disclaimed, welcome the FNG (forgot). WARM-O-RAMA:   High knees x 10 IC, Butt kicks x 10 IC, Burpees…

Read More

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…

Read More

January 18, 2021

Hodgepodge Workout, tangled COT

THE SCENE: 37 and no wind, particularly, which is darn nice for this time of year. F3 WELCOME & DISCLAIMER As per my usual, the welcome and disclaiming happened, but in a gibbering and goofy fashion.  It’s folly to expect better out of me. WARM-O-RAMA: WarmUp  was: Side Shuttle Hops (25) Counting up from one, as usual. Deep Squats…

Read More