July 26, 2020

F3 Style Stretchy Workout (a.k.a yoga-ish)

THE SCENE: About 73 degrees and not that humid actually F3 WELCOME & DISCLAIMER Spent time reminding folks that I am not a trained yoga teacher and to not overdo these stretches WARM-O-RAMA, THA-THANG, and MARY:: Open and sun A: Easy Seated, Twist, Fold, Table, Cat/Cow, Downdog, standing twist, vinyasa HIIT 1: Bonnie Blairs C flow: Chair, Warrior 3,…

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June 4, 2018

Q-School at the Morg

THE SCENE: a GORGEOUS 65 degrees F3 WELCOME & DISCLAIMER: Today was Q-School with YHC.  There was plenty of disclaimer and explanation of the disclaimer for the pax. WARM-O-RAMA: SSH IC x20 IW IC x20 ISW IC x20 Mosey THA-THANG: Pax moseyed around the park on the trail.  YHC explained the importance of keeping the 6 and using the mosey…

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May 3, 2018

Picnic at the Morg: Part 2

THE SCENE: Warm, dry and mild. Great for exercising. Joined up with a bunch of the PAX for preruck and early morning banter and Granola who was strapped with 2 ruck sacks and carrying 2 kettle bells. Halfway through (preruck) was pleasantly surprised with a celebrity guest appearance from Shoestring who promptly disappeared into the gloom to run who…

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April 7, 2018

2ndF @ The Mothership

THE SCENE: Wet, windy, 35F and falling–reminiscent of GrowRuck05   F3 WELCOME & DISCLAIMER   WARM-O-RAMA: @ STARTEX Goofball 10x IC Crab Cakes 10x IC Imperial Squat Walkers 10x IC Surrenders 10x IC Bodybuilders 10x IC 🙁 Explained Thang 1 Counted PAX off into 4 groups There are slips of paper with random exercises, 2ndF questions, and movements at…

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March 29, 2018

Opening Day 2018 at The Morg

First thing’s first.  THE SCENE  This is the day we’ve been waiting for since October 1st, 2017. You know, the last St. Louis Cardinals game that counted (a woeful loss to the woeful Brewers). Today is Opening Day 2018. All 30 teams are slated to play on Day 1, the first time all teams have played on Opening Day…

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February 15, 2018

Coupontraburpee Broad Jump March

THE SCENE: Hot as a Georgia asphalt, wet as a whistle, 67°ish – Phat Pat on Q for a smokefest! F3 WELCOME & DISCLAIMER -Welcome, I am not a professional -No one is getting paid or being paid -You are responsible for your body and it’s well-being, so push yourself but modify as needed -You are here because you want…

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February 1, 2018

Carry on

THE SCENE: A steamy 47F   F3 WELCOME & DISCLAIMER   WARM-O-RAMA: Goofballs 10x IC Baby Arm Circles F/R 10x IC Arm Circles F/R 10x IC Lunges 10x IC Knee to elbow planks 10x IC Squats w/Overhead clap 10x IC   THA-THANG: Movement 1: Indian Run to the Pavilion in 3 lines (~0.2 mi) Movement 2: Picnic table carry 21…

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January 25, 2018

Did I Stutter?

The Scene: The Morg PAX: 19 came to party.  5 FNGs.  Phat Pat, Green Monster, Big Al, Granola, Mr. Wonderful, Moana, Orange Julius, Long Haul, Rabbit, Bootheel, Cello, Part Timer, Gus, Toms, White Castle (FNG), Choker (FNG), Occupy (FNG), Kate (FNG), Tea Party (FNG). Conditions: Low 30s.  Cold to some.  Summer for others.  What do you want from me?…

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January 24, 2018

Baker’s Dozen Black Ops in Bartlett

DATE: Tuesday, January 23rd @ 8:30pm (Black Ops!) QIC: Moana on VQ! THE SCENE: Cold, clear, and steamy breath F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hops IC x 15 Cotton Pickers IC x 15 Big Arm Circles IC x 10 Reverse BAC IC x 10 THA-THANG: The PAX performed sets of the exercises below and MOSEYED in between each…

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January 20, 2018

Brick By Brick

THE SCENE: 40s and it felt like a heatwave! F3 WELCOME & DISCLAIMER WARM-O-RAMA: YHC and other PAX were 6 days removed from doing 99 Bodybuilders with a ruck on, so we started with 10 Bodybuilders today, then Side Straddle Hops x20, Hillbillies x15, Imperial Walkers x15, Forward Arm Circles x10, Reverse Arm Circles x10 THA-THANG: Elevens on the hill…

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