January 14, 2021

Exceeding the Standard

THE SCENE: 39, dry and clear and mysteriously quiet as YHC was the 1st to pull into the Berm parking lot (exceeding my standard)…. F3 WELCOME & DISCLAIMER Did that twice as we had 1 late arrival (better late than not at all) WARM-O-RAMA: Overhead Claps x 14 IC SSH x 14 IC Fwd & Bwd Arm Circles x…

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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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January 4, 2021


THE SCENE: Handsy rolled up at 5:15a with a bunch of CMUs in the back of the SOS truck. That means he got up extra early, drove over to SOS, loaded up a bunch of CMUs by himself, came over to Old Forest and then proceeded to do some pre-workout by the playground equipment. Stud muffin. F3 WELCOME &…

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January 2, 2021

Keeping it simple…

1/2/21   Mothership   Warm o Rama High Knees Butt kicks Daisy x 10 SSH x 20 Lunge stretch Mountain climbers x 20 Phelps x 10 Tha Thing   Run to amphitheater 3 rotations 25 Merkins 25 Dips 25 WWI sit ups   Run to bike racks 25 bike racks pull ups 25 Merkins 25 Bonnie Blairs   Run…

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January 1, 2021

Standing on the Shoulders of Giants

THE SCENE: Windy and sixty degrees. Pre-runners, pre-ruckers all over the place. Shovel flags flying. We are right where we belong. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Merkin/American Pushups x10 Wide-Arm Pushups x10 Diamond Pushups x10 Inclined Pushups x10 Mosey Lap Hello Dolly x10 Flutter kick x10 LBCs x10 Mosey Lap SSH x10 Squat x10 Mountain climber x10 THA-THANG:…

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December 31, 2020

Twerkin Merkin

THE SCENE: Mothership; chilly F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 26 IC SSH x 1-10 IC then 11-26 IC Radio Silent (RS)=FAIL=Penalty Burpees x 10 OYO 2nd attempt w/RS=SUCCESS=Penalty Burpees avoided THA-THANG: Card Shark 25 parking spots; each had playing card with specific exercise PAX, 1 per spot, AMRAP until timer sounds; recover, then rotate clockwise to…

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December 31, 2020

Out with the Old? Not so Fast!

THE SCENE: 39 degrees- Rain- Chilly- Perfect weather to end 2020. F3 WELCOME & DISCLAIMER Done in Warm-O-Rama WARM-O-RAMA: I heard a coach once say “No coaches come up with anything new- we just steal others ideas and put our own spin to them.” I saw Hobo do disclaimer during warm-ups so I did it also. Run in Place-…

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December 30, 2020

Smoke BOMBS at Old Forest

THE SCENE: Almost a heat wave. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH 10 Arm Circles (each way) 10 Daisy Pickers 10 Imperial Walkers 1 lap around the lot with CMUs THA-THANG: Smoke BOMBS:  No partners, done with traveling to the end of the parking lot after each exercise.  Mode of travel changes after each round. 10 Blockees 20…

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December 29, 2020

With a little help from my friends

THE SCENE: Chilly, breezy and dark… but by the time we were done, it was chilly, breezy and getting a little lighter- In the middle of things, though, no one was particularly cold! F3 WELCOME & DISCLAIMER I had to drive quickly back to my home and gather up the coffee I made, jugged, and then left sitting on…

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December 28, 2020

Same Birds, New (old) Forest

THE SCENE: Crisp, chilly morning F3 WELCOME & DISCLAIMER PAX got disclaimed WARM-O-RAMA: All IC: SSH: 25 Daisy Pickers: 20 Arm Circles (both directions): 15 Windmill: 15 THA-THANG: Sir Charles Bronson made an appearance: PAX were directed to perform each exercise and rep count. After each exercise run 3/4 of the way around and lounge walking the 1/4th back…

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