March 16, 2020

Avengers > COVID-19

THE SCENE: Gloomy, 41, perfect for working up a lather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 Arm Circles x 20 Mosey Windmill x 12 Mosey Imperial Walkers x 12 Mosey Hillbillies x 12 Mosey THA-THANG: Arrived at Playground Pavilion. Performed first of three Avenger-themed exercises. Each dyad of exercises are done in a 1:4 ratio. Start with…

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March 13, 2020

Reverse Running

THE SCENE: Mid to low 60s. Great day to be alive. F3 WELCOME & DISCLAIMER This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. WARM-O-RAMA: 400m mosey with 2×100 running backwards…

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March 13, 2020

Dora BBB at the Ol’ Forest

THE SCENE: There was weather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IW x 20 Hillbillies x 20 Daisy Pickers x 10 Finkle Swings x 30 secs each leg Lil’ mosey ’round the parking lot THA-THANG: DORA B-B-B Dora 1-2-3 with three different exercises starting with the letter “B” PAX partnered up and completed the following exercises and…

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March 11, 2020

Tabata at Old Forest

THE SCENE: Cool and damp, about 45* F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 30 Daisy Pickers (IC) – 10 IW (IC) – 12 Hillbillies (IC) – 12 Arm Circles (IC) – 20 THA-THANG: Partner up and mosey to the playground, grabbing one CMU per pair on the way. TABATA! YHC played music along with a…

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March 9, 2020

What I did for the Yinzers

The Scene: mid-50s and wonderful Welcome & Disclaimer: Given Warm-o-rama: SSH x30 Daisy Pickers x10 Imperial Walkers Windmills Tempo Merkins x10 Arm Circles The Thang mosey to golf course for ELEVENS on the 3rd or 4th tee box: Bobby Hurleys + Merkins…mosey back to STARTEX/Pavilion Partnered up Partners swap and perform each thing three times each: Partner a moseys…

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March 9, 2020

Worst COT ever

THE SCENE: Sunny 35 degree. F3 WELCOME & DISCLAIMER Welcomed and disclaimed WARM-O-RAMA: SSH 25x IC. Daisy pickers 10x IC. Imperial walker squat 20x IC. Plank compass THA-THANG: Mosey around the lake with multiple stops along the way. Performed a series of exercises at each stop OYO. 1st stop: Squat 10x 2nd stop: Squat thrust 10x + 15 BBSU…

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February 28, 2020

Melodic Running

THE SCENE: Dry, 43 degrees, someone left the lights on the field for us. F3 WELCOME & DISCLAIMER F3 Welcome: Yes. Disclaimer: Yes. Mission Statement: kind of… WARM-O-RAMA: YHC created a playlist for the workout. After SSH’s were called, hit play (“Tequilla”) on the playlist and YHC forgot to count. This led to lots of mumble chatter from PAX and…

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February 26, 2020

Napoleonic VQ

THE SCENE: Low 40s, overcast, no rain F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20x Side Stradde Hops IC 20x Imperial Walker IC 15x Daisy Walkers IC 9x Winmills IC (#VQ counting error) THA-THANG: This day in History – Napoleon’s Escape from Exile on the Island of Elba Part 1: Napoleon’s Rise to Power – Mosey to Arc de Triomph (Bike…

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February 24, 2020

Sand bag Burpees from S’Hell

THE SCENE:   Rainy and wet but a hot 48.  Not perfect conditions to be driving on 240/Sam Cooper but at 0500 with no traffic, couldn’t ask for anything more.  Deep into the inner loop PAX just kept rolling in at 0535-0540 and they jumped right into the ‘Warm-o-rama’ after . . . . making wardrobe adjustments, placing water bottles…

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