May 28, 2020

Barracks 5/23

THE SCENE: 3 Pax at the start F3 WELCOME & DISCLAIMER No real QIC, decided to split up the Q WARM-O-RAMA: Capri Lap, joined by another pax THA-THANG: Nature Boy- minion cooper 1 burpee filled by a lap, 2 burpees and a lap, 3 burpees and a lap, 4 burpees and a lap. Dawson- 1 pax Bear crawls 100m…

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May 19, 2020

PLR- Parking Lot Running

THE SCENE: Dry. Weather was perfect. F3 WELCOME & DISCLAIMER: Check WARM-O-RAMA: SSH’s, Daisy Pickers, then a slow lap around the track including Carioca, Back peddling. Then, mosey to the circle for some slight stretching. THA-THANG: Mosey to Parking Garage #1 (south of Walker). Split into 2 groups and complete 25 Bobby Hurleys, then run the 6 floors to…

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May 12, 2020

Training Train,, plus an apology

THE SCENE: Lovely pre-rainy weather, low 50s? Kinda weird for Middle of May. Pretty good for a morning workout. F3 WELCOME & DISCLAIMER Folks were Disclaimed in as colorful a manner as I could muster.  No depressing disclaimers here, boy. WARM-O-RAMA: 30 count each side Starting Block stretches 20 Side Straddle Hops 15 Imperial Walkers 12 Daisy Pickers 20…

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May 5, 2020


THE SCENE: 71 and muggy F3 WELCOME & DISCLAIMER: Provided for the punctual and tardy WARM-O-RAMA: All four-count and in cadence -Side Straddle Hop (20) -Imperial Walkers (12) -Hillbillies (12) -Arm Circles (little/big/forward/backward) (20) -Daisy Pickers . . . slowly, just as they were created by God (12) -Mountain Climbers (12) -Tempo Merkins (12) -30 seconds of selfie stretch…

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March 17, 2020

Running around the block

WARM-O-RAMA: A few exercises and stretching THA-THANG: We lined up on the track and YHC invited the PAX to run about 85% as if it was a race for 800 meters for the purpose of finding a partner or two who could keep pace.  The plan worked and the fastest were paired together, the slowest were paired with the…

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March 11, 2020

Tabata at Old Forest

THE SCENE: Cool and damp, about 45* F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 30 Daisy Pickers (IC) – 10 IW (IC) – 12 Hillbillies (IC) – 12 Arm Circles (IC) – 20 THA-THANG: Partner up and mosey to the playground, grabbing one CMU per pair on the way. TABATA! YHC played music along with a…

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March 2, 2020

the barracks

THE SCENE: perfect F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Daisy Pickers x 10 I.C. THA-THANG: 14 PAX move sandbags to Pull-Up bars (4) – 60 lb., (1) – 40 lb. 11’s: Pull-Ups vs. Air Squats (55 Pull-Ups ea.) 400m Sand Bag Throw – Teams of 3 PAX – 40 lb. bag comes w/ 25 penalty burpees…

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February 28, 2020

Melodic Running

THE SCENE: Dry, 43 degrees, someone left the lights on the field for us. F3 WELCOME & DISCLAIMER F3 Welcome: Yes. Disclaimer: Yes. Mission Statement: kind of… WARM-O-RAMA: YHC created a playlist for the workout. After SSH’s were called, hit play (“Tequilla”) on the playlist and YHC forgot to count. This led to lots of mumble chatter from PAX and…

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