February 9, 2021

Scout’s Run / The Gambler

The Scene: sweet spot…brisk 40 degrees. My favorite conditions. Welcome & disclaimer Warm-o-rama SSH x30 Daisy Pickers x10 Imperial Walkers x10 Hillbillies x10 Polka Stretch x10 Arm Circles x20 Stretch before we leave the parking lot area. The thang Scout’s Run (Pax in front sprints 15-20 yards and then goes to back of the line) to the parking lot…

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January 12, 2021

Good Posture

THE SCENE: I passed no less than 4 electronic signs on my trip westbound reminding me that the temperature outside was 25 degrees. I arrived extra early to scope out the Memphis Skate Park. F3 WELCOME & DISCLAIMER: Done quickly. WARM-O-RAMA: x3 15x Slow Imperial Walker IC THA-THANG: Mosey (0.4mi) to skate park…

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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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December 22, 2020

Running Around The Sandlot

THE SCENE: 37 degrees, clear and the soft afterglow of the Christmas Star (if you have eyes to see it!) F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 Windmill x 10 Daisy Picker x 10 Arm Circles x 20 THA-THANG: Mosey around one of the ball fields (.4 miles) counting utility poles along the way. There are 10. This…

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November 11, 2020

Hardest Dirt in the World

Welcome+Disclaimer (x2) WoR 10 Daisy Pickers IC, Arm Circles x 10 IC, Rev Arm Circles x 10 IC, Goofballs x 20 IC, Mountain Man Poopers x 10 IC Mosey to edge of picnic area for B.O.M.B.S. Army Crawl style Partner up Pax 1 does exercises while Pax 2 army crawls 25 ft, jump up, sprint back to partner. Flip…

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November 10, 2020

We hit Dingers!

THE SCENE: Nice Quiet Weather for brothers to Gather! F3 WELCOME & DISCLAIMER DONE! WARM-O-RAMA: (5 Minutes) SSH x 20 Hand release Merkins x 15 Daisy Pickers x 10 THA-THANG: Mosey Partner Sprints (5 min) PAX Squats until tagged to sprint Round 1 10 Minutes (1min Rotations) CMU Curl Squat 180 Squats LBC Monkey Humps Pickle Pounders BBS w…

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October 28, 2020

Zombies, RUN!

THE SCENE: Slight Fog, dreary, quiet…. a little too quiet F3 WELCOME & DISCLAIMER: CHECK WARM-O-RAMA: All IC: 30 SSH’s, 10 Daisy Pickers, 10 Hillbillies, 10 Imperial Walkers, 10 Arm Circles ( each forward and backward) THA-THANG: (Bookworm Q’d a variation of this about 2 years ago at the Sandlot, so give him some credit) Split into partners of equal…

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October 24, 2020

10/21/20- Scarecrow VQ

THE SCENE: ‘Twas a beautiful morning for a VQ. 70 degrees with a slight breeze. It would have been perfect if I didn’t get pulled over for my headlights right before… F3 WELCOME & DISCLAIMER Welcomed everybody and gave the disclaimer. WARM-O-RAMA: Side Straddle Hops Diasy Pickers Windmills Imperial Walkers Hillbillies Arm Circles Short Mosey THA-THANG: Divided into three…

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October 13, 2020

GrowRuck 21 Reflections

THE SCENE:  Illuminated by street lights my minivan dodged potholes as I scoped out the dew covered gravel/asphalt/grass field that would be our ‘gym’ for the next 40 minutes.  Chioccetti pulled in before me and pre-ran some miles for his not-a-sport team challenge.  HIM F3 WELCOME & DISCLAIMER: Welcome, remember you volunteered for this. WARM-O-RAMA:  Thrusters x 6 IC,…

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