January 5, 2021

BLOPs at Sunday 8 Track

THE SCENE: High 30’s. Brisk, baby. F3 WELCOME & DISCLAIMER Accomplished. WARM-O-RAMA: SSH’s, IW’s, Daisy Pickers, Hillbillies   THA-THANG: Ran the 8 Track. Encouraged PAX before we stepped off to ask each other “How are your 3 F’s?” to generate discussion around the true purpose of F3….to accelerate all 3 F’s. MARY: Dealer’s choice to a few dudes COUNT-OFF…

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January 1, 2021

Standing on the Shoulders of Giants

THE SCENE: Windy and sixty degrees. Pre-runners, pre-ruckers all over the place. Shovel flags flying. We are right where we belong. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Merkin/American Pushups x10 Wide-Arm Pushups x10 Diamond Pushups x10 Inclined Pushups x10 Mosey Lap Hello Dolly x10 Flutter kick x10 LBCs x10 Mosey Lap SSH x10 Squat x10 Mountain climber x10 THA-THANG:…

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December 24, 2020

Christmas Joy and Ho, Ho, Ho

THE SCENE: 32 degrees and a bit of a breeze F3 WELCOME & DISCLAIMER: Welcomed and Disclaimed WARM-O-RAMA: 20 – SSH IC 10 – Merkins IC (so really 20 if you’re counting) THA-THANG: I brought out a new contraption that Tomb Raider helped me dream up.  A six foot wooden beam with a paint bucket attached to each end. …

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December 20, 2020

BLOPS @ 8-Track 12/20/2020

THE SCENE: Foggy and in the 40’s F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Some stretching OYO THA-THANG: C.D. Smith loop MARY: Nope COUNT-OFF & NAME-O-RAMA: Done & done. 3 PAX   CIRCLE OF TRUST/BOM: Sometimes we wait for some sort of sign or nudge to take action. For some PAX that would like an earlier start, just want to…

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December 13, 2020

Sunday BLOPs at 8 Track

THE SCENE: 34* crisp and clear F3 WELCOME & DISCLAIMER Understood to be so. WARM-O-RAMA: OYO THA-THANG: 8 Track – 4.45 mi loop MARY: She stayed home. COUNT-OFF & NAME-O-RAMA: Nature Boy, Billy Blanks, Cheezsteak   CIRCLE OF TRUST/BOM: Billy shared his desire to be an intentional parent. Nature Boy talked about wanting to invest more in his children,…

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October 21, 2020

The “Connor” at Arcadia

THE SCENE: Nice! Approximately 60 degrees. F3 WELCOME & DISCLAIMER: Done did. WARM-O-RAMA: SSH-15 IC, Forward Arm Circles-10 IC, Mountain Climbers-10 IC for two rounds and then run to Riverdale loading dock for the Main Event. THA-THANG: 5 Rounds of the following with a lap around the playground and basketball court after each round. Merkins-10, Squats-15, BBSU-15 3 Rounds…

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October 20, 2020

Baseball Field and Sprinting

THE SCENE: Clear and low 60’s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 25 Hillbillies IC x 15 Daisy Pickers IC x 10 Imperial Walkers IC x 15 THA-THANG: Merkin Mile: 1 mile run, 100 merkins Vicious Circle: On baseball field PAX travel single file around the bases. Last man peels off, runs to pitchers mound and performs…

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October 6, 2020

7 Cheezy Innings, 27 World Series titles

THE SCENE: Mid-40’s and brisk. This is the weather that Derek Jeter was at his best. F3 WELCOME & DISCLAIMER I did a thorough disclaimer. I did not repeat the disclaimer when Meter Maid finally arrived.   WARM-O-RAMA: SSH IW Hillblillies Merkins On Deck Circle – stretch OYO before batters up THA-THANG: In honor of the MLB playoffs, and…

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September 14, 2020

A trip to the past in the annex

THE SCENE: It was probably warm F3 WELCOME & DISCLAIMER: check WARM-O-RAMA: 10 burpees SSH tempo squats motivators calf raises THA-THANG: AMRAP-15 merkins, 15 squats, 15 curls, 15 skull crushers, 30 yd sprint for 15 min Jog to futsal court AMRAP-12 pulse lunges each leg, 12 groiners, 12 hip bridges, 30 yd bear crawl for 12 min Jog back…

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August 29, 2020

Buck It! CSAUP Recap

THE SCENE: The atmosphere was electric with excitement! F3 WELCOME & DISCLAIMER: Notified PAX that the next 2 hours were going to be a grind, but don’t give up. WARM-O-RAMA: Motivators, down from 7 15x Hand Release Merkins IC 15x Imperial Walker IC 15x Bat Wings IC 15x Tempo Prison Squats IC THA-THANG: 2:00 to choose your bucket, sign…

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