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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December 18, 2019

The loop!

  SCENE: 27 and freezing F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20 x ssh, iw, dp, and arm circles. THA-THANG: Partner up dif modes of transportation..5 mile loop stopping at 4 cones and doing exercises as a team. 50 merkins, 50 squats, 50 lbcs , and 50 ct 4 ct Freddy Mercury’s. Go to derkin bar and do 50…

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August 26, 2019

JV Ultimate Frisbee Action

THE SCENE: plenty humid, but not too bad out!F3 WELCOME & DISCLAIMERWARM-O-RAMA: SSH x25 Daisy Pickers x15 Imperial Walkers x15 Polka Stretch x15 Arm Circles x 32 THA-THANG:Mosey to Amphitheater field for ultimate where we splits into teams. Whenever someone drops the disc, there is a penalty. 1st Half was 2xburpees; 2nd Half was 2xJump Lunges. At halftime (0730)…

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August 23, 2019

How Many Warriors are There?

THE SCENE: As I drive up 70, I see lightning off in the distance. Mother nature FEARS my weinke! I’m not shaken. Mother nature feels my HIMness and backs off at 5:28 with not a sound more. F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed. WARM-O-RAMA: Side Straddle Hops – 20IC Arm Circles – 8 little forward/big forward/little reverse/big reverse…

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August 20, 2019

Lucky 7 of Diamonds

THE SCENE:  Humid (duh), upper 70s F3 WELCOME & DISCLAIMER:  WARM-O-RAMA: SSH x 25 IC Imperial walkers x 15 IC Mountain climbers x 20 IC Hillbillies x 15 IC Arm circles x 10 IC (+ reverse) 1 Lap THA-THANG: Zombie walk (lunges length of the field); Al Gore until all in Zombie crawl back 7 of Diamonds Place 4…

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August 19, 2019

Chance Favors the Prepared Mind

THE SCENE: Muggy, humid and warm. Preruck with Blue Collar and picked up an FNG-Twilight. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead Claps IC 15. THA-THANG: Mosey around the Morg going through a cycle of exercises: 5 Burpees, 10 SSH, 15 Merkins, 20 lunges  (1 is 1), 25 Air…

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