January 13, 2021

We only did 1 set of 42 CMU curls.

THE SCENE: Made sure to get going a little early so I could survey UofM a little for what I had planned.  Needed to know what I was working with.  Arrived and scouted with time to spare!  Found Bruce and Prince Ali were ready to get things going when I pulled up. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH…

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December 20, 2020

Merry Christmas Mosey

Disclaimer: yes..I am not being paid to be here, neither are you Warm-up:  15 SHIC, 15 Cherry pickers IC, 1 minute stretch on your own (SOYO) No Track Workout today. On this day we will welcome the Christmas season.  Running neighborhoods for lights and past 2nd Presbyterian Church( the real reason for the season) Finished a right around 4.5…

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November 28, 2020

Thank God for the Fleas

THE SCENE: Crisp Thanksgiving morning F3 WELCOME & DISCLAIMER Welcomed and disclaimed, reviewed: credo, vision, 5 things WARM-O-RAMA: 10 SHH, Daisy Pickers, ArmCircles, Metric Walkers Speed feet (run in place and then do 5 squats rinse and repeat, one burpee thrown in for good measure) THA-THANG: The Chase: broke into two teams matching up for size/speed (Gobblers vs Giblets)…

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September 10, 2020

Deconstructed burpee ladder

THE SCENE: 70-ish; not bad F3 WELCOME & DISCLAIMER Yessir WARM-O-RAMA: SSH IC (bad cadence) Daisy Pickers x 10 IC Mosey THA-THANG: So many burpees lately in workouts. I thought, why not deconstruct the burpee? That should be better, right? Maybe not. PAX attempted a deconstructed burpee ladder up to 15 reps, then back down. (Oof.) Burpee broken down…

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August 4, 2020

Gypsy Glampign

If ya didn’t go outside today…. you are some sorta dumb. Disclaimer was given in cadence IC SSH, Imperial Walkers, Hillbillies, Daisey Pickers, Arm Circles. We told fortunes with a deck O cards…. Merkin Mile Style. Pax ran a >.25 Mile Loop in the Parking Lot. Then Circled up under the carport to have their destiny read and their…

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July 15, 2020

SCENE- Muggy and Sunny DISCO- check WARM- Check THA THANG- Mosey to the top of the big hill where Great View Dr E runs into Great View Dr N. Partner work: A. Run down the hill to the speed bump and run back. B. amrap hand release merkins, bbsu, hillbillys, prisoner squats.. Originally I had planned to do something…

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July 15, 2020

Sunny Hills Farm

SCENE- Muggy and Sunny DISCO- check WARM- Check THA THANG- Mosey to the top of the big hill where Great View Dr E runs into Great View Dr N. Partner work: A. Run down the hill to the speed bump and run back. B. amrap hand release merkins, bbsu, hillbillys, prisoner squats.. Originally I had planned to do something…

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July 15, 2020

2020-07-15 – Bermuda Triangle Delight

THE SCENE: Perfect morning. Humid per usual but nothing a PAX can’t handle. The anticipation of the workout is building up. F3 WELCOME & DISCLAIMER I am not a professional  You are participating at your own risk  You are responsible for your own wellbeing  You are here voluntarily, and you are not paying to be here  Know your limits,…

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July 9, 2020

Leg Day at the Turd

Disclaimer given (2x due to a slowed down Speedy) Warmarama SSH x 25 Monkey Humpers x 15 Hillbillies x 15 Slow Squats x 15 Arm Circles x 15 each way Tha Thang: Crunch Mile – .25 mile followed by 25 (last two segments in Native American format) Partner Up for Modified Dora Partner 1 – Exercise Partner 2 –…

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