January 11, 2021

El Crapiton

THE SCENE: Brisk and cold. F3 WELCOME & DISCLAIMER Not a professional. Free to all men. Modify as needed. WARM-O-RAMA: 20 SSH IC 10 Daisy Pickers IC 20 SSH IC 10 Daisy Pickers IC THA-THANG: Mosied to hill. 1 PAX jumped rope 75, while other PAX did MHs. If/When the jumping roping PAX screwed up, we all had to…

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January 10, 2021

Mothership BC 1/9/2021

THE SCENE: 30s, cloudy and a bit breezy. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. WARM-O-RAMA: SSH 25x IC Imperial walker squats 20x IC Daisy pickers 10x IC Plank compass + merkins (12, 9, 6, 3 OYO) THA-THANG: Millenial workout. Details here. Basically, 100 reps followed by 100ish m run/sprint, rinse & repeat for 10 times Exercises: SSH, merkins,…

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January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me. F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat. WARM-O-RAMA: [10x Hand…

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January 7, 2021

Levee 1/6/21

1/6/21   Levee   Disclaimer – given   Warm up High Knees, Butt Kicks, Daisy, SSH, Phelps, Arm Circles   Tha Thing   CMU curls – 7 = 1   Colt 21 (21 curls total) Overhead press 20 Bench press 20 Tricep extension 20 BBSU 20   Hold 1 min plank after all in   Repeat 2 times  …

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January 5, 2021

Moving with the Wind

THE SCENE: Windy @ the Wicket, but 40 degrees and no complaining. F3 WELCOME & DISCLAIMER: Given and adhered to. WARM-O-RAMA: 15 Side Straddle Hops – 10 Daisy Pickers – 15 Imperial Walkers  – 20 Arm Circles forward/backward THA-THING: 9 light poles down to Johnson Road. Run to each, then 10 hand-release merkins. Hold Al Gore until all in….

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January 4, 2021


THE SCENE: Chilly and quiet. Arrived about 15 minutes early and planted the flag. Steinbrenner and Halpert were finishing up a pre-run at a kill Steinbrenner pace, per Steinbrenner (#ISI). My FNG showed up early as well and we chatted for a bit. Then a mass of cars started to fill up the parking lot. The burritos bringing all…

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January 2, 2021

Keeping it simple…

1/2/21   Mothership   Warm o Rama High Knees Butt kicks Daisy x 10 SSH x 20 Lunge stretch Mountain climbers x 20 Phelps x 10 Tha Thing   Run to amphitheater 3 rotations 25 Merkins 25 Dips 25 WWI sit ups   Run to bike racks 25 bike racks pull ups 25 Merkins 25 Bonnie Blairs   Run…

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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 31, 2020

Turn the Lights Out on 2020

THE SCENE: Blazing Saddle; cold (36ish) and rain F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 31 IC Lil’ mosey THA-THANG: 14 parking spots w/1 exercise card per/spot Karaoke Body Builder Bear Crawl Shoulder Tap Squat Flutter Kick Burpee Mtn Climber SSH WWII S/U Plank Jack Body Bag Builder CADDock American Hammer 1 PAX per spot AMRAP until timer…

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December 30, 2020

Recess Tabata

THE SCENE: Shorts & hoodie weather, my favorite. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: 20 SSH IC 10 Daisy Pickers IC 10 Tempo Squats IC 15 Imperial Walkers IC 15 SSH IC Mosey to the playground. THA-THANG: Yeah, yeah, yeah, we’ll get to that. But first, some math! The outside ring of the playground has 6 benches arranged in…

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