December 9, 2019

Burpees to DORA and Back

THE SCENE: 28˚ F, but super clear and crisp F3 WELCOME & DISCLAIMER given WARM-O-RAMA: 10 DP IC, 20 SSH IC, 10 AC IC, 10 RAC IC, 20 IW IC THA-THANG: Burpee Mile Part 1 Run to top of hill towards playground, 12 Burpees Run to playground parking lot, 12 Burpees Dora 123 P1 run down around big tree…

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December 2, 2019

Running, Ropes, and Running

THE SCENE:  I followed Squeegee in only to see him drive past the parking lot.  I bet he thought there would be a lot of PT.  He reluctantly turned back around and pulled up once he realized I was behind him and had recognized his truck.  Too late to go on a solo run in solitude.  The Willie Lohman…

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November 23, 2019

This is Gonna get Ridiculous

The Scene: Puddles errywhere. Welcome & Disclaimer: Standard stuff. YHC is on Q. U do U. Don’t get hurt. Warm-O-Rama: 3 rounds of Quick Feet/High Knees Tha Thang: Mosey over to the Amphitheater, stopping on the way for some SSH, Merkins, and circling back to collect a tardy Speedy who didn’t seem to possess much of a sense of…

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November 16, 2019

Heavy lifting at the Maneship

THE SCENE: Not shorts weather. Corndog wore shorts. F3 WELCOME & DISCLAIMER. Given WARM-O-RAMA: IC 30 SSH, 10 Daisey Pickers, 15 Hillbillies, 15 Imperial walkers, 10 Merkins, Mosey across the parking lot. THA-THANG: 10 Pax, 10 Stations. Modify as needed, CMUs were a plenty and could be subbed out for brought weight. Each station was amrap with the pax…

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September 25, 2019

Mothership Dodgeball

THE SCENE:   Breezy, but I warmed up with a rousing crew of rucking misfits of whom Zima was not the least. F3 WELCOME & DISCLAIMER:  This is F3. Are you a man? Did you pay for this? I am a professional Archaeologist. Do you know your own body?  Let’s go. WARM-O-RAMA:   Deep stretches, all over, in cadence. Don’t judge…

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September 17, 2019


THE SCENE: Perfect weather for beating the body into shape and 345 finale F3 WELCOME & DISCLAIMER welcomed and disclaimered WARM-O-RAMA: DP x 10 IC, SSH x 20 IC, Michael Phelps x 10 IC THA-THANG: Burpee Mile Part 1 Run to top of hill in direction of playground (.25mile),  12 Burpees Run to playground parking lot (.25 mile), 12…

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August 31, 2019

Modify As Needed Just Keep Moving.

THE SCENE: The Motherest of all Ships; warm and clammy F3 WELCOME & DISCLAIMER: *WARM-O-RAMA: Follow YHC on a lil’ mosey to bottom of The Great Hill (TGH) THA THANG: Merkins x 25 OYO Indian Run to Halfway Point of TGH Burpees x 25 OYO Follow YHC on a lil’ mosey to S end of middle parking lot PARTNER…

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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 22, 2019

“Who’s Ryan?” Sparky

THE SCENE: A flat bike tire greeted me this morning, and I rejoiced.  Not quite blazing at the saddle today but I still melted in the high 70’s.  The Kiwanis club was prepping for bacon and sausage at 0515 but I didn’t look forlorn enough for them to offer. F3 WELCOME & DISCLAIMER: Done, once and for all time…

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