September 28, 2020

5K Day

Scene: 68 Disclaimed Warm-A-Rama: SSH IW Hillbillies Daisy Pickers various leg stretches around the track Tha-Thang: Run a 5K (3.1 miles) Upgrade was our fastest runner (21:46). We had 3 sub 22:00. Count-A-Rama: 17 COT: We were better together  

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September 23, 2020

Rain. CMUs. Typical OF stuff

Weather: Rain. Cooler. Disclaimer: Done. Warm-O-Rama: SSH x 25 IC, Windmills x 20 IC, Daisy Pickers x 10 IC, Hillbillies x 10 IC, Imperial Walkers X 10 IC, Arm Circles x 10 IC (F/R), SSH x 25 IC, 2 lap Mosey around big island Tha Thang: All PAX grabbed a CMU and completed 3 rounds of the following: Merkins,…

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August 17, 2020

Burpee EMOM at Old Forest

THE SCENE: Old Forest. Sweaty and stinky. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.  WARM-O-RAMA: SSH, Daisy Picker, Imperial Walker, Squats, Merkins, Arm circles (10 front 10 back).  All together: stretch legs.  THA-THANG: Burpees EMOM for…

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August 12, 2020

Duration. Path. Outcome.

Temperature: Humid/warm. Disclaimer: Done Warm-O-Rama | The Thang | Mary Mosey lap around the center island at OF. Side shuffle 0.5 laps leading with left foot. Flapjack for the other 0.5 of the lap. Mosey lap backwards around center island back to circle. Once all in: SSH x 30 IC. Arm circles x 20 IC forward, x 20 reverse….

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July 22, 2020

Ladder to “EST”

THE SCENE: Wet-not the humid kind of wet though. Just the precipitation kind. It was a little bit of a bummer because I brought the guilty pop playlist and had to leave the Bluetooth in the car. I guess my phone speaker would have to suffice. F3 WELCOME & DISCLAIMER Given. Might have forgotten to mention to modify as…

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July 19, 2020

Old Forest 6/24/20 Dora at the Shell

The Scene: nice muggy Memphis morn F3 Welcome & Disclaimer: done Warm-O-Rama: SSHs x15, Daisy Pickers x15, Imperial Walkers x15, Hillbillies x15, Windmills x15 THA-THANG:  Mosey to fork–>plank until ALL-IN then Shoulder-tap Merkins x 5 IC Mosey to forest entrance–>treehugger until ALL-IN then Bonnie Blairs x10 IC At Shell, DORA Style: Shoulder-tap Merkins x 100, Bonnie Blairs x 100, Box Jumps x100….

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July 15, 2020

My First CMU Q

THE SCENE: gorgeous F3 WELCOME & DISCLAIMER – offered of course WARM-O-RAMA: SSH IW Hillbillies Arm Circles THA-THANG: Edited Flora 1-2-3 Partners with coupon 100 merkins P1 – 10 derkins P2 – hold plank with feet on CMU Mosey 200 LBCs P1 – 20 V-ups holding CMU up in the air P2- 6” leg raises while holding CMU extended…

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July 12, 2020

35’s by the Flower Pots

THE SCENE: The brightest morning I could remember when being on Q, so thought it would be perfect to mosey through the trails of the old forest F3 WELCOME & DISCLAIMER yes WARM-O-RAMA: SSH Copperhead Squats Copperhead Merkins Arm Circles THA-THANG: Mosey through the fungi entrance of the Old Forest onto the trail heading West.  We stopped after a…

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July 10, 2020

Loop de Loop de Loop

Welcome + Disclaimer x 3 (Yes 3. Slackers) WoR 20 SSH, 20 Mountain Man Poopers, 15 Goofballs. Mosey to Alumni Mall. Thang Round 1 Indian Run in double figure 8 including the steps at bridge and back. 10 Merkins, 20 BBSU, 30 Squats, hold Al Gore til all in. Thang Round 2 Same thing but do Bobby Hurleys til…

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July 2, 2020

B.O.M.B.S. in the Woods

THE SCENE: The word that’s used a lot these days… Humid! F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC IW x10 IC Hillbilies x10 IC Arm Circles (forward) x10 IC Arms Circles (reverse) x10 IC Michael Phelps x10 IC Daisy Picker x10 IC THA-THANG: It’s a B.O.M.B.S. Pyramid! With some moseying and lots of American Hammers mixed in……

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