January 22, 2020


THE SCENE: CaB (Cold as Balls, clearly). F3 WELCOME & DISCLAIMER: WARM-O-RAMA:SSH IC x 20Daisy Pickers IC x 15Arm Circles IC x 10 each directionSSH IC x 20 THA THANG: Mosey to the Large Activity Field at Riverdale School. Begin at the north end betwixt two #notasport goals that had fallen over. And by “fallen over” I totally mean…

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January 13, 2020

Up and Down the Trail

THE SCENE: Slightly chilly, no precipitation F3 WELCOME & DISCLAIMER Welcomed and disclaimed WARM-O-RAMA: 25 SSH IC, 10 Daisy pickers IC, 10 arm circles front and back THA-THANG: Start at Flag and run up to top of trail is 1 lap, modified to go half way then back so we could spend more time with Chuck who was not…

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January 8, 2020

Carrier Pigeon Clipboard Q for Slots’ semi-fitness test

THE SCENE: 40 degrees. Gloomy. YHC agreed to lead this workout for Slots, and then I re-aggravated and old back injury throwing a sandbag at Speaker’s stupid T-Rex mud workout, so I was forced to sit the whole thing out, and clipboard Q. F3 WELCOME & DISCLAIMER: I am not a professional. This is Slots’ workout. Please direct any…

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January 6, 2020

St Jude Leg Day

THE SCENE: A gloomy dark 30 degrees. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH 25x IC, Imperial Walkers 15x IC, Windmills 10x IC, Daisy Pickers 10x IC THA-THANG: St Jude Marathon Runners to modify as needed. Lunge walk to far side of the court, 1 squat/4 calf raises on the other side Sideways Squat Walk (turning 180 degrees at midpoint)…

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January 1, 2020

New Year’s Day Convergence 2020

THE SCENE: 35*, clear. Frost on the ground. The sun was rising just as we were about to start. Perfect F3 weather. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x20; Daisy Picker x13; IW x15; Hillbilly x15; Windmill x10 We had to make atonement for the mistakes…

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December 30, 2019

Legs? Never heard of ’em.

THE SCENE: Cool and crisp. Lots of water on the ground to not get in. F3 WELCOME & DISCLAIMER yes. WARM-O-RAMA: Bat Wings 19 x Forward Arm Circles Hold 19 x Backwards Arm Circles Hold 19 x seal claps Hold 19 x overhead claps THA-THANG: 19 IC x Block Merkin’ 19 OYO x Colt 45’s 19 IC x Overhead…

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December 30, 2019

2 years F3

THE SCENE: The Levee F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slow pickers x 15 IC Tempo Squats x 20 IC Imperial Squat Walkers x 25 IC THA-THANG: Pick up your weight (most had CMUs/a few had rucks) and mosey to far side of pond circle Complete 20 reps of assigned exercise (with weight) and then run (with weight) to the…

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December 24, 2019


THE SCENE: Mid 40s and soggy after a prior day of consistent rain F3 WELCOME & DISCLAIMER Complete with warning about CMUs (there will be no bear crawls with them on your back) and slippery surfaces WARM-O-RAMA: 20 SSH IC 15 Abe Vigodas IC 15 Tempo Squats IC 15 Forward and Backward Arm Circles IC THA-THANG: Grab 1 CMU…

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December 18, 2019

CMU holiday sprints…

THE SCENE: A Frosty 26 degrees F3 WELCOME & DISCLAIMER Disclaimer was given WARM-O-RAMA: 25 SSH, 20 ARM CIRCLES, Karaoke on tennis court, high knees, butt kicks, knee to chest walking stretches, and side shuffles. THA-THANG: 5 rounds:   15 CMU clean and jerks then 200 yard sprint.  1 minute rest between rounds. 10 min every minute on the minute:…

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December 11, 2019

An Ab-tastic Day at The Old Forest

THE SCENE: Cold F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 40 IW (IC) – 15 Arm circles (IC) – 10 forward, 10 back Daisy Pickers (IC) – 10 Hillbillies (IC) – 12 THA-THANG: Mosey to the playground Round 1: 11’s 10 hanging leg raises (hanging from swing sets) (modify: v ups / gas pumpers) 1 burpee…

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