January 22, 2021


THE SCENE: sceney F3 WELCOME & DISCLAIMER was short but sweet, like myself WARM-O-RAMA: a too long explanation of how to do the first exercise MOTIVATORS – 6:countdown IC Daisy Pickers  X 10 IC Mosey around track. THA-THANG: This morning, I had the PAX do a series of lots of exercises with lots of moseying in between, always going…

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January 13, 2021

Blue Miles Flashback

THE SCENE: Dark, Cold, Perfect for a Warm-a-Rama F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 15 IW x 12 Moseyed to the new bridge and back continuing to warm every so often with IC reps of: Daisy Pickers Walking Michael Phelps Tempo Merkins Butt Kickers High Knees Power Skips (much more manly than just skipping) OYO stretching and hydrating…

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January 5, 2021

Back to School

THE SCENE: Crisp. F3 WELCOME & DISCLAIMER: Issued. WARM-O-RAMA: Imperial Walkers (IC) Daisy Pickers (IC) nice and slow Michael Phelps (IC) High Knees (down and back) Butt-Kickers (down and back) Skips (down and back) Inch Worms: from standing position (1.) with feet in place, place hands on ground and crawl hands out to merkin position (2.) perform merkin (3.)…

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December 14, 2020

TABATA at Old Forest

THE SCENE: Frosty wet morning, 37 Degrees at go time. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: (5min) Merkins x 20 Daisy Pickers x 10 Freddy Mercury x 20 Mosey with Squats x 25, Merkins 10, LBC 20 (10 min) THA-THANG: (25 min) Hip-Hop Playlist for motivation 3 rounds 45 sec work 15 sec rest Air Merkins Squats LBC Toe…

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December 1, 2020

Sandlot box jumps

THE SCENE: sandlot.  Below freezing. Squishy four eyes after 3 months of very few workouts. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. WARM-O-RAMA: SSH, Daisy Picker, Imperial Walker, Squats, Merkins, Arm circles (10 front 10 back)….

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November 30, 2020

The Dice from the Toybox

THE SCENE: Chilly and Breezy.  39 or so degrees.  Weirdly enough, there’s a news crew parked in the lot with their headlights on, and every fifteen or twenty minutes, they jump out and do a live bit for the morning news, then sit in their cars again.  Unfortunately for us, I was thinking we should be rolling a big…

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November 18, 2020

Old Forest Boot Camp

THE SCENE: Chili, 39* F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 25 Arm Circles (IC) – 20 Daisy Pickers (IC) – 10 IW (IC) – 15 Hillbillies (IC) – 15 THA-THANG: Partner up Round 1 Partner 1 – perform 10 merkins Partner 2 – hold plank Flap jack until each pair reaches 100 total reps Round…

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