February 22, 2020

“HIIT and run”

THE SCENE: frosty, sunny, no wind.  great day to get outdoors. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC, Hillbillies IC, Freddie Mercury IC, Shoulder tap merkins IC THA-THANG: “HIIT and RUN”- Running (fitbit said 3.6 miles) with intermittent 40 second HIIT sessions and 20 second recovery. Burpees, Chuck Norris Merkin (knuckles), Apolo Ohno, inverted merkin, baby makers, sprint uphill…

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February 18, 2020

Any pax out there own a surfboard I could borrow???

It was shorts weather. My original plan was scrapped due to a slick lot. DHL, Jet Blue, Tremor, then Couch Potato arrived. 20 SSH, 10 Daiseypickers, 10 Armcircle Fwd n Bwd, 15 Hillbillies n Imperial walkers. 11s with merkins on one end a bear crawl through the middle and burpees on the other 5 min AMRAP. 10 Derkins, 10…

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February 8, 2020

Circles of Circularity

Disclaimer x 3 WoR: SSH x 20 IC, Arm circles x 15, Reverse AC x 15 DPs x 10 IC, IWs x 20 IC Run to Woodland Discovery Playground Halfway, stop for 10 Burpees Thang: Circles of Stupidity Circle 1 PAX circle up. 25 Merkins OYO, Bear Crawl across. 50 LBCs oyo, Bear Crawl across. 75 Smurf Jax, Hold…

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February 6, 2020


THE SCENE: The Banannex with a most delightful 62 degree gloom F3 WELCOME & DISCLAIMER Disclaimed   WARM-O-RAMA: SSH x 31 IC SSH x 31 IC…*the wrinkle*… 1-20 IC then 21-31 Radio Silent (RS) IC=FAIL=Penalty Burpees x 10 OYO SSH x 31 IC…*…*…1-20 IC then 21-31 RS IC=SUCCESS Mosey then return to start Tha Thang THA-THANG: >Partner Up into…

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January 4, 2020

Who Broke That CMU??

THE SCENE: 60 degrees – shorts and short sleeves weather even for the weak…. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH x 100 (IC) – good suggestion U-Rock Abe Vigodas x 15 (IC) Daisy Pickers x 15 (IC) Arm Circles (IC) – 10 forward and 10 backwards THA-THANG: PART 1: WEIGHTED MOSEY AROUND LAKE – Those with rucks put…

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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 31, 2019

31/12/20/19 BC

THE SCENE: Temp in high 30s but the wind make it feels like low 30s F3 WELCOME & DISCLAIMER Welcomed and disclaimed 3x. WARM-O-RAMA: 31 SSH IC 12 Burpees IC 20 Imperial Walker Squat IC 19 Forward Arm Circles IC Too many reverse arm circles IC, thanks to Sonic   THA-THANG: Indian run 2 laps (small loop) “The 2019”…

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December 28, 2019

Your real Holiday wish list

THE SCENE: Perfect morning at 60F w/o wind. F3 WELCOME & DISCLAIMER: Welcome to the PAX, disclaim the workout. WARM-O-RAMA: SSH x20 IC WW2 situps x 12 IC Shoulder press x 10 IC (awareness in posture) Runners stretch 10 count Mosey and Count off by 5s THA-THANG: 2×5 exercise circuits.  Each half included 5 exercises, 40 second intervals, 20…

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December 24, 2019

Christmas Canoodling

THE SCENE: A little Cold. No precipitations at all. F3 WELCOME & DISCLAIMER: Given after reminder from AOQ WARM-O-RAMA: We hand picked a Christmas tree with 20 daisy pickers. Then we decorated the tree with our favorite star wars ornaments.            (20 Imperial Walkers) Later that day some carolers dropped by and when they finished we congratulated them…

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