January 2, 2021

New Year’s Eve body drop

THE scene: the most fitting way to end 2020- miserable F3 WELCOME & DISCLAIMER Yes WARM-O-RAMA: 15 SSH 15 Imperial Walkers 15 Arm circles THA-THANG: Mosey to pavilion to take shelter from rain. cycle workout: round 1: bear crawl to each cone to perform 15 reps of different exercise plank jacks, burpees, imperial walkers, squats, SSH, mountain climbers return…

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December 31, 2020

Doin’ Stuff at The Pit

THE SCENE: For December, it was a great morning. 60 and nice F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH, IW, DPs, and mild stretching THA-THANG: Changed things up…. Took a lap around the track for starters…. I know… It blew there mind. As we were “running” when I got tired we stopped for 25 BBSUs OYO. When we got…

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December 29, 2020

It was good!

THE SCENE: Weather was great, ~50 degrees F.  The PAX were warm and friendly, but no doubt…..they were there to “work.” F3 WELCOME & DISCLAIMER Disclaim and encouragement provided. WARM-O-RAMA: SSH 20 ish Arm Circles 20 ish Overhead Claps 20 ish THA-THANG: Pyramid work out.  10 exercises starting with 5 reps and increasing 5 each time.  5, 10, 15….you…

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November 25, 2020

Ruckage

THE SCENE: 39F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 25 IC Arm Circles x 10 IC (CW and CCW) Slow Squats x 10 IC Good Mornings x 10 IC THA-THANG: We rucked approximately 3 miles. MARY: Ruck Flutterkicks x 15 IC Hello Dollies x 15 IC Ruck to Shoestrings x 10 OYO COUNT-OFF & NAME-O-RAMA: 5 PAX:…

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November 25, 2020

The Motivators Worked (on Commie)

THE SCENE: Downpour on the drive to the Pit, but slacked off to a steady drizzle for most of the workout.  I much preferred today’s wet 60 degrees over yesterday’s dry 30. F3 WELCOME & DISCLAIMER: Of course. WARM-O-RAMA: Motivators down from 6 Daisy Pickers x15 IC Imperial Walkers x15 IC Hillbillies x15 IC Arm Circles x10 IC each…

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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

Doing it right!

THE SCENE:Cloudy, smokey, cold….then Esquire emerges from the dark wearing nothing but a shirt, shorts, hoodie, and leggins. F3 WELCOME & DISCLAIMERI am what you are, you are what I am. We are not what we think we are. Not a professional. Don’t get hurt. WARM-O-RAMA:Started with training. Do you know why we exist? How can you grow an…

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December 27, 2019

Given, not earned

View this post on Instagram A post shared by Robert Murphy (@f3_granola) on Dec 27, 2019 at 7:52am PST THE SCENE:Given, not earned: 55*F F3 WELCOME & DISCLAIMER:Given, not earned. THA THANG:10 minute MoseyMARSOC Short Card10 minute Mosey COUNT-OFF & NAME-O-RAMA:3 Guys (Pizza Pies) for pre-ruck: Commie, Granola, Orange JuliusFive Guys (Burgers & Fries) for bootcamp: Commie, Flobee, Granola…

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December 21, 2019

Mumble Chatter at the Morg

No Warm-O-RAMA today. THA-THANG •101 LBC’s IC. •50 Flutter Kicks IC. •20 Power Jumps. •15 Merkins IC (with alternating pace). •20 Prone Row’s IC. •15 8 Count Merkins OYO. •Bear Huggers for 30m (partners swap at the 30m point and return). •50 LBC’s. •Really weird Shrimp Crawl thing for 35m then halfway back followed by switchback bear crawls the…

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