October 5, 2020

Bill Murray and Man Card Q

THE SCENE: Warmish and humid.   F3 WELCOME & DISCLAIMER Yes, huh. WARM-O-RAMA: SSH’s, IW’s, Hillbillies, Squats, and Arm circles THA-THANG: Bill Murray – 10 merkins, 10 squats, 10 BBSU, and 10 burpees, then jog a lap around two parking lot dividers. MARY: No time COUNT-OFF & NAME-O-RAMA: Woody, Farmer, Spirit Stick, Lochte, Finkle, Harry Potter, C-Lo, Wingnut CIRCLE…

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August 14, 2020

The Grand Tour

THE SCENE: Clear…. until the fog rolled in. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: – Side straddle hops x 25 – Daisy pickers x 10 – Imperial walkers x 15 – Little baby arm circles – front x 10 – back x 10 – 1 minute stretch OYO THA-THANG: Warm-o-rama: Side straddle hops x 25 Daisy pickers x 10 Imperial…

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August 6, 2020

Is it ever going to end?

THE SCENE: 80ish and comfortable F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 25 Abe Vigoda IC x 10 Imperial Walkers IC x 15 Arm Circles IC x 20 5 Burpees OYO THA-THANG: Merkin Mile 7 of Diamonds on the 2 turf fields: 7 Burpees – run 14 Flutter Kick IC – run 21 Merkins – run 28 Jump…

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July 23, 2020

The Warden

THE SCENE: Balmy.  Dark.  Wet from the previous day’s rain.  Perfect. F3 WELCOME & DISCLAIMER Done. WARM-O-RAMA: PAX were asked to walk their CMU to grass field and circle up for the Warm-o-rama… 20 SSH’s 20 BBS’s (OYO) 20 Merkins (OYO) 8 Burpees (OYO) Total:  68 reps THA-THANG: Exercise 1 Partner 1 – CMU Burpees Partner 2 – Mosey…

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July 20, 2020

Quad city 7-20-2020

THE SCENE: Beautiful park! Humid and in clear. F3 WELCOME & DISCLAIMER: Done. Mission statement covered by Slater and the F3 credo was covered by Speaker. WARM-O-RAMA: SSH-20 IC, Merkins-15 IC, Daisey Pickers-10, mosey to the top of the hill and back. THA-THANG: SIMPL Work for 3 rounds SSH-15 Imperial Walkers-15 Merkins-15 Pickle Pounders-15 Lunges-15 Run to the top…

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