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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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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February 13, 2020

a “tony hawk burpee” is a real thing that exists

THE SCENE: Rainy and cold and it put a smile on my face that more than a couple people showed up. F3 WELCOME & DISCLAIMER: As concisely as possible. WARM-O-RAMA: 15X SSH IC 12x Daisy Pickers IC 12X Imperial Walker IC 10X Little Arm Circles IC 10X Little Arm Circles Backward IC THA-THANG: Mosey about 3 quarters a mile…

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