October 19, 2020

Back to the OF Playground

THE SCENE: 66 and a couple stars out! F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC x 12 Daisy Pickers Hillbillies Arm Circles Hillbillies Moses to Bike Arch and then to Playground THA-THANG: A.B.C.D. Ladders (reps of 5, 10, 15, 20, 25, 20, 15, 10, 5) – Start all rounds together, plank (or merkins) till all in Aussie Pull-Ups Big Boy…

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October 13, 2020

GrowRuck 21 Reflections

THE SCENE:  Illuminated by street lights my minivan dodged potholes as I scoped out the dew covered gravel/asphalt/grass field that would be our ‘gym’ for the next 40 minutes.  Chioccetti pulled in before me and pre-ran some miles for his not-a-sport team challenge.  HIM F3 WELCOME & DISCLAIMER: Welcome, remember you volunteered for this. WARM-O-RAMA:  Thrusters x 6 IC,…

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October 7, 2020

Dora Ladder at Tiger Lane

THE SCENE: 46 and clear. First long-sleeve workout of the season! F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC x 12 IW Hillbillies SSH Daisy Picker Michael Phelps THA-THANG: Mosey to Central & Hollywood Scout run to Tiger Lane fountain Dora Ladder 100 box jumps 200 merkins 300 overhead claps 200 tricep dips 100 jump squats -explorer runs a lap around…

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October 7, 2020

Luck/UnLuck Of The Draw

THE SCENE: Oh, what a beautiful morning, oh what a beautiful day.  Low 50s, no wind.  Fine workout weather. Possibly the Best workout weather. F3 WELCOME & DISCLAIMER PAX welcomed sincerely, and disclaimed truthfully but sarcastically.  I’m a cartoonist.  I have no business tellin’ anybody what to do. WARM-O-RAMA: 20 Side Shuttle Hops 12 Daisy Pickers 12 Imperial Walkers…

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October 2, 2020

Tourist at Barracks

THE SCENE: I wake up and check the forecast. 43 degrees, some say 45 is the perfect F3 temperature…so I’m good with 43. Squeegee pulls up at the same time as myself, 3 PAX are already there doing their pre-workout. It’s going to be fun today. F3 WELCOME & DISCLAIMER Got this done, but here’s the formal version: Mission: to…

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September 28, 2020

CMU Work at Old Forest

THE SCENE: Cool, in the 60’s and breezy…we knew the rain was coming, but we finished up before it fell! F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: SSH (IC) – 30 Daisy Pickers (IC) – 6 Arm Circles (IC) – 20 IW (IC) – 10 Merkins (IC) – 10 THA-THANG: Round 1: 40’s Starting at North end of parking…

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September 23, 2020

The Underappreciated South End

THE SCENE: 68, breezy, dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 46 Mosey down the bluff IW Windmills Arm Circles THA-THANG: Slingshot Run (a better name than Indian Run) to south end of Tom Lee Park – called Ashburn-Coppock Park Captain Therkin (Thor with 5 merkins in between) -1:4 ratio BBSU/American Hammer until arrive at 10:40 Iron Hulk…

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September 23, 2020

Sandlot: Tuesday, September 22, 2020

THE SCENE: Weather was delightfully cool and breezy. Partly cloudy skies with a beautiful pink sunrise as we enjoyed coffeteria after the workout. F3 WELCOME & DISCLAIMER It’s 5:30, welcome to F3! I am not a professional, the exercises planned are attempted at your own risk, so modify as necessary Push yourself, but don’t hurt yourself WARM-O-RAMA: Side Straddle…

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