February 21, 2020

Handsy Forgot to Give Me a Title

THE SCENE: Cold. F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: SSH (IC) – 50 Windmill (IC) – 10 IW (IC) – 12 Hillbillies (IC) – 12 Tempo Merkins (IC) – 10 Arm circles (IC) – 20 THA-THANG: Mosey to playground Round 1: 12 Pull-ups 30 Derkins (on benches) 30 BBSU’s 30 Dips (on benches) In between each exercise set,…

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February 17, 2020

Live Presidents

THE SCENE: Mid-40s and damp. F3 WELCOME & DISCLAIMER ✅ WARM-O-RAMA: Listened to One more time  by Daft Punk.  Every time you hear “one more time,” do a pull-up. Side straddle hops during the “downtime.” Opportunity for 27 Pull-ups total! 5:20 We did 10x Imperial Walkers and stretched OYO until stragglers wandered in.  We then moseyed along the concrete path…

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February 11, 2020

Railroad Ties and On Ramps

THE SCENE: Weather was perfect. Wet, but not raining. F3 WELCOME & DISCLAIMER Yessir! WARM-O-RAMA: SSH’s – 20, Mosey to parking lot for 20 merkins, Mosey to railroad ties. THA-THANG: With a partner, grab a railroad tie and complete 15 curls and 15 squat thrusts. Then, mosey up and down the Union Ave On-Ramp and return to railroad tie. Hold Plank…

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February 4, 2020

It’s a Coon Rapids thing…

So much to fit in this backblast… the mumblechatter was top notch. Quotes from today: – Don’t giphy search “Torres”. – Koalas have the highest rate of chlamydia. – they get the chlamydia from the eucalyptus. If you get the soap you’re essentially rubbing the clap on your privates. – Shoestring! I ripped my pants! We warmed up and…

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February 3, 2020

Super Bowl Beatdown at Old Forest

THE SCENE: I pulled into the parking lot to see a truck with tinted windows blasting music. “Who’s that?!?!” I wondered. It was Low Note! Getting the adrenaline going to kick off his 345 week! F3 WELCOME & DISCLAIMER: Due to the large number of PAX and FNGs (5 FNGs!), I issued a warm welcome, shared the F3 mission,…

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January 30, 2020

Old Forest Historic Running Tour

THE SCENE: Low 40s and a little sprinkly.  Handsy claimed it was “snowing” at one point.  🤔 F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 10 (IC) Mummy kicks x 10 (IC) Imperial Walkers x 10 (IC) Hillbillies x 10 (IC) Daisy Pickers x 10 (IC) Finkle Swings (approx. 30 secs per each leg) Stretch OYO (30 secs) THA-THANG: Tour…

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January 27, 2020

Wandering in the Woods

THE SCENE: Warmer, humid, moist – 48* F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC Michael Phelps x15 IC IW x15 IC Hillbilly x15 IC Arm Circles Daisy Picker x10 IC THA-THANG: Round 1: Mosey to the long ass tables (LATs) for: 40 dips 40 box jumps 40 LBCs Mosey to the pavilion for more… 35 dips 35…

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January 24, 2020

Ladders on the Track

THE SCENE: 40 degree and drizzly. Lights on. Steam billowing across the track from some HVAC. 40-50 ROTCers. F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC SSH x 20 x 12 IW Hillbillies Daisy Pickers Finkelswings (8 per leg) Two warm up laps: Mosey pace with multiple dynamic stretches interspersed THA-THANG: Run the ladder: 100m 200m 400m 800m 400m 200m 100m…

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January 21, 2020

January 21st at The Sandlot

Date: 01/21/2020 AO: The Sandlot QIC: Gus PAX: Chioccetti, Crayfish, Dewey, Easily Amused, Hitch, Low Note, MIB, Shoestring, Sir Mix-a-Lot, Soybean, Toto, Gus | FNG: N/A Conditions: 25F; nice and cold

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January 8, 2020

Sandles with Socks

Welcome x 3 (first 1 PAX, then another, glad you made it) WoR Arm circles x 10 Reverse ac x 10 IWs x 20 IC DPs x 10 IC SSH x 20 IC Tha Thang Sling Shot Run around north loop clockwise. Stop at pavilion (woke a sleeping man, Sorry!) 8 box jumps, 8 dips, 8 derkins. Bearcrawl back…

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