August 1, 2019

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning F3 WELCOME & DISCLAIMER: did it WARM-O-RAMA: Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side…

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July 28, 2019

CMU Basics at the OF

THE SCENE: A nice and muggy 77 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 30 IC Imperial Walker x 12 IC Hillbillies x 12 IC Arm circles and baby arm circles x 10 each direction IC Daisy pickers x 12 IC Polka stretch x 12 IC Lap around parking lot x 2 THA-THANG: 4 corners – CMU Edition 1.)…

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April 10, 2018

Crawl for It! April 3

April 3, 2018 Commando (VQ) THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hops IC x 20 Imperial Walkers IC x 20 Baby Arm Circles Forward IC x 10 Backward IC x 10 Mosey around building THA-THANG: Grab block and carry to first soccer post overhead. Bear Crawl with block (hold plank when done); Crab crawl with…

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April 4, 2018

Welcome to Merkin Mountain!

THE SCENE: The Berm: Gloomy F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *Merkins  x29 OYO *Imperial Walkers (while PAX moved in a clockwise rotation) x29 IC **Imperial Walkers (while PAX moved in a counter-clockwise rotation) x29 IC Mosey down yonder and around the block ending back in front of the bldg…Indian Run…hee hee THA-THANG: 4 Corners Part 1 *PAX met in back of…

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