Scene: dark and breezy. it was chilly for the first 30 seconds or so. great day to excel. SSH x 20 IC Windmills x 20 IC Overhead Clap x 20 IC Jump Squat x 10 Smurf Jacks x 10 Groiners x 10 Sumo Squat x 10 Mosey down the new drive to the old parking lot, stopping for five…
THE SCENE: 75 F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20xssh THA-thang 2.5 mile mosey with derkins every 1/4 mile MARY: None COUNT-OFF & NAME-O-RAMA: 14 CIRCLE OF TRUST/BOM: Progression MOLESKIN: Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS: Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
The Scene: Puddles errywhere. Welcome & Disclaimer: Standard stuff. YHC is on Q. U do U. Don’t get hurt. Warm-O-Rama: 3 rounds of Quick Feet/High Knees Tha Thang: Mosey over to the Amphitheater, stopping on the way for some SSH, Merkins, and circling back to collect a tardy Speedy who didn’t seem to possess much of a sense of…
THE SCENE: Colder than expected. Cold enough to freeze my car shut and cause me to be late to my own Q. Grumble Grumble. I pull up and PAX have started Side Straddle Hops. F3 WELCOME & DISCLAIMER WARM-O-RAMA: More SSH. 10xIC Arm Circles, front, back, big, small. 40xIC Daisy Pickers – 15xIC Grab a ruck, CMU, or Woodpeckers…
THE SCENE: Crisp and clear Friday at the Morg.F3 WELCOME & DISCLAIMER DisclaimedWARM-O-RAMA: Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Daisy Pickers 15 IC, Mosey LapTHA-THANG:5 Rounds: 40 Air Squats, 30 Hand-release merkins, 20 SSH, 10 BBS. In between rounds was a 400 meter run. MARY: WW1 Situps IC 15, Dying Cockroach IC 15, Jane Fondas (left…
THE SCENE: 18 degrees on the thermometer. 8 degrees in your brain. Everyone stayed in their cars until 05:29:59. F3 WELCOME & DISCLAIMER Given quickly through chattering teeth. WARM-O-RAMA: Brief WoR today, because standing still in single digit temps is no bueno. SSH x20 IC Imperial Walkers x15 IC Daisy Pickers x15 IC THA-THANG: Slow mosey around the perimeter…
THE SCENE: A chilly 51 degrees with a little bit of wind. Nice weather for working out in a jacket. F3 WELCOME & DISCLAIMER: Welcomed and Disclaimed WARM-O-RAMA: 25 SSH IC 10 Squats IC 25 Arm Circles IC 10 Merkins IC 25 High Knees IC 10 Jump knee tucks OYO THA-THANG: As with the warm up, its 10/25 so…
THE SCENE: 48 and GR8 F3 WELCOME & DISCLAIMER: doy WARM-O-RAMA: SSH IC x25 Daisy pickers IC x10 Batwings (PAX favorite) THA-THANG: 345 finisher lap around Patriot Lake – Pax mosey from shovel flags to starting point near the east end of the lake. PAX stopped for reps of three sets of specified exercises approximately every 0.5 mile for…
THE SCENE: An absolutely beautiful Friday morning. Weather could not be better. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH – 20 IC. Arm Circles – Little, big, forward, and reverse. 8 each IC. Daily Pickers – 15 IC THA-THANG: 13s – Merkins and wide stance squats. In light of the Cardinals crushing 13 run victory…
THE SCENE: Nice and dark F3 WELCOME & DISCLAIMER Not a Pro WARM-O-RAMA: 20x ssh, iw, dp, and arm circles THA-THANG: Moseyed to tennis courts. We win suicides and every time we made it back to starting point 10 merkins until we had done 80. Rinse and repeat until we had done 70 -2 count flutter kicks. Ran to pavilion…
