October 19, 2020

Back to the OF Playground

THE SCENE: 66 and a couple stars out! F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC x 12 Daisy Pickers Hillbillies Arm Circles Hillbillies Moses to Bike Arch and then to Playground THA-THANG: A.B.C.D. Ladders (reps of 5, 10, 15, 20, 25, 20, 15, 10, 5) – Start all rounds together, plank (or merkins) till all in Aussie Pull-Ups Big Boy…

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September 28, 2020

Barracks: September 18, 2020

Conditions Welcome & Disclaimer: did it Mary: SSH; Daisy Pickers; Imperial Walkers; Windmill; Bat Wings The Thing: Tower of Terror… Bottom Deck do 5 reps of exercise, run up incline, and plank/Al Gore until all in. once all in, plank for 20 sec and repeat to make our way up to the top! Round 1: Dive Bombers Round 2:…

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September 4, 2020

cmus and laps and bridges

THE SCENE: humid F3 WELCOME & DISCLAIMER done WARM-O-RAMA: ssh ic 20 imperial walker ic 15 daisy picker ic 10 THA-THANG: Mosey 1 lap. Each PAX does 2 laps. On 1st lap, go just a notch above a mosey pace. So if you mosey at 50%, I want you to go 60%. And on the 2nd lap, go harder,…

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August 21, 2020

The Divergence at Old Forest

THE SCENE: Darn good weather for Divergencing. F3 WELCOME & DISCLAIMER Everyone welcomed in my silliest terms, and disclaimed per the exact verbiage provided. WARM-O-RAMA: 40 SSHs IC 20 Hand-release ‘Mer’cans Bat Wings as specified- 20 forward arm circles 20 backward arm circles 20 seal claps 20 overhead claps 400M mosey, which, for the Old Forest, was from Startex…

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July 19, 2020

Old Forest 6/24/20 Dora at the Shell

The Scene: nice muggy Memphis morn F3 Welcome & Disclaimer: done Warm-O-Rama: SSHs x15, Daisy Pickers x15, Imperial Walkers x15, Hillbillies x15, Windmills x15 THA-THANG:  Mosey to fork–>plank until ALL-IN then Shoulder-tap Merkins x 5 IC Mosey to forest entrance–>treehugger until ALL-IN then Bonnie Blairs x10 IC At Shell, DORA Style: Shoulder-tap Merkins x 100, Bonnie Blairs x 100, Box Jumps x100….

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July 12, 2020

35’s by the Flower Pots

THE SCENE: The brightest morning I could remember when being on Q, so thought it would be perfect to mosey through the trails of the old forest F3 WELCOME & DISCLAIMER yes WARM-O-RAMA: SSH Copperhead Squats Copperhead Merkins Arm Circles THA-THANG: Mosey through the fungi entrance of the Old Forest onto the trail heading West.  We stopped after a…

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July 2, 2020

B.O.M.B.S. in the Woods

THE SCENE: The word that’s used a lot these days… Humid! F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC IW x10 IC Hillbilies x10 IC Arm Circles (forward) x10 IC Arms Circles (reverse) x10 IC Michael Phelps x10 IC Daisy Picker x10 IC THA-THANG: It’s a B.O.M.B.S. Pyramid! With some moseying and lots of American Hammers mixed in……

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June 11, 2020

copying ratio’s Morg q from Monday

THE SCENE: perfect F3 WELCOME & DISCLAIMER yes WARM-O-RAMA: 15 X of the following, all in cadence: SSH Imperial Walker Hillbilly Daisy Picker THA-THANG: This is all a complete copy of Ratio’s q from Monday at the Morg. Partner up and perform BOMBS (stands for: Burpees, Overhead Claps, Merkins, Big-boy sit-ups, and Squats) You and your partner collectively reach…

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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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