February 22, 2021

Parked Out by the Lake

THE SCENE: Cold. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. WARM-O-RAMA: 25 Side-Straddle Hops 12 Daisy Pickers 12 Imperial Walkers 12 Hillbillies 20 Arm Circles (forward, backward, little, big) THA-THANG: Parked Out by the Lake: Played this song on my speaker: https://www.youtube.com/watch?v=D_zS_uiPWxs Start in plank position. Murcan every time he says “Lake”, mountain climber for “park”, jump up like…

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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…

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February 10, 2021

Precursor to Pain

Scene: Dark and Gloomy, but not wet as proposed by weather guessers Welcome + Disclaimer: Given multiple times as PAX spilled in at 0527-0532 WoR MMP x 15 IC, Goofballs x 20 IC, Arm Circles x 10 both ways, Inserted SSH x 10 for late arriving PAX, Daisy Pickers x 10 Precursor to the Main Thang Bear Block Burners…

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February 8, 2021

Forest Bowl Monday

THE SCENE:  Nice morning at the Forest.   F3 WELCOME & DISCLAIMER I am not a professional & the standard disclaimer. WARM-O-RAMA: 20 Side Straddle Hops 10 Daisy Pickers Arm Circles front 10, back 10  10 Imperial Walkers 10 Hillbillies THA-THANG:  Forest Bowl Monday 4 Quarters… 8 min per quarter 1st Quarter Mosie around the field 10 merkins Sprint around…

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February 1, 2021

Super Heroes at Old Forest

THE SCENE: 38 degrees, 29 wind chill, warmed by fellowship (and layers of clothes) F3 WELCOME & DISCLAIMER – offered except for the last latecomer . . . he tried to pay me afterward WARM-O-RAMA: SSH x 20 Imperial Walkers x 12 Michael Phelps x 12 Mosey through the woods THA-THANG: ATMS (15 alternating shoulder taps, 10 tempo merkins,…

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January 27, 2021

in honor of pyrtle and dewey

THE SCENE: cold F3 WELCOME & DISCLAIMER was short, but sweet WARM-O-RAMA: Motivators countdown from 6 IC Daisy Pickers x 10 IC Forward Arm Circles x 10 IC Backward Arm Circles x 10 IC Overhead Claps x 10 IC THA-THANG: To honor two long lost PAX who haven’t graced Old Forest with their presence in quite a while, I…

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November 25, 2020

Wet Bags

THE SCENE: 60F, wet and rainy F3 WELCOME & DISCLAIMER Given. Rucks worn throughout Warm-o-Rama and Tha Thang WARM-O-RAMA: SSH x 25 IC Arm Circles x 10 IC (CW and CCW) Mountain Climbers x 15 IC Good Mornings x 10 IC THA-THANG: Circuit – 2 rounds of 20 reps of each of the following with a lap around the…

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November 9, 2020

But Really… Why Is It Called The Flying Nun?

THE SCENE: A windy, but balmy 65 degrees set the stage for maximum sweat. F3 WELCOME & DISCLAIMER You aren’t paying me and I sho ain’t paying you. WARM-O-RAMA: Warmed up with (32) Side Straddle hops, (10) Daisy Pickers, (10) Imperial Walkers, (10) Hillbillies, (5) Alarm Clocks THA-THANG: Breaking into groups of three, we basically relayed between (4) exercises….

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