April 11, 2018

Berm Blaster CMU Combo

THE SCENE: Low 40’s, low wind. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 20 High knees in place Heismans IC X 10 Over/under hops Shoulder taps OYO X 20 each Low push-up hold Arm circles IC Various calisthenics around senior center “lap” Pick up CMU on last lap THA-THANG: ROUND 1: ARM COMBO (All OYO w/CMU unless otherwise…

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April 10, 2018

Nora Does the Berm

THE SCENE: 46° and quiet. A little too quiet. F3 WELCOME & DISCLAIMER: WARM-O-RAMA: Slaughter Starter Burpees OYO x 10 Imperial Walkers IC x 15 SSH IC x 15 Slow Squats IC x 20 Arm Circles IC x 10 & Reverse THA-THANG: Nora, Dora’s pretentious younger sister, showed up this morning inside the Loop … unusual because she normally prefers to…

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April 10, 2018

Crawl for It! April 3

April 3, 2018 Commando (VQ) THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hops IC x 20 Imperial Walkers IC x 20 Baby Arm Circles Forward IC x 10 Backward IC x 10 Mosey around building THA-THANG: Grab block and carry to first soccer post overhead. Bear Crawl with block (hold plank when done); Crab crawl with…

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