December 2, 2019

#Old Forest -Toybox, Barnum’s VQ

THE SCENE: #Old Forest, 37 or so degrees. 11 mph gusts.  Some say it was darker than usual, some say brighter. F3 WELCOME & DISCLAIMER There was some disclaiming, as people rolled up to get started. WARM-O-RAMA: •Starting Block stretches (these are probably in the exicon, but I don’t know where) 30 seconds each side. •Daisy Pickers ICx12 •Side…

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November 27, 2019

Old Forest Ferris Wheel

THE SCENE: Chilly but no active rain. F3 WELCOME & DISCLAIMER – Done WARM-O-RAMA: Side-straddle-hop IC x30 Imperial Walkers IC x10 Daisy Pickers IC x10 Hillbillies IC x10 Windmills IC x10 THA-THANG: Mosey to memorials near Greensward (in view of Ferris Wheel for Zoo Lights). Partner Up 50 Burpees – one partner does burpees; one running to a point…

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November 21, 2019

FOURed at Old Forest 11/19/19

THE SCENE: 42 & clear F3 WELCOME & DISCLAIMER: yes and yes and yes (for three waves of arrivers) WARM-O-RAMA: In cadence . . . SSH x 20 Imperial Walkers x 12 Hillbillies x 12 Windmill x 12 Daisy Picker x 12 Arm Circles x 20 (10 forward, 10 backward) THA-THANG: Slingshot Run (aka Indian Run) around the Old…

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October 4, 2019

Stair Racing at the Barracks

This backblast is dedicated to Paul Goldschmidt’s tippy toes and all the Braves fans out there! THE SCENE: 70 degrees and blustery. YHC donned some cardinal red and arrived early to spend some time in prayer. The PAX started trickling in, some did warm-up laps. COBOL ran from his house then went hunting for a bathroom.  F3 WELCOME &…

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September 21, 2019

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest F3 WELCOME & DISCLAIMER: DONE WARM-O-RAMA: SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk THA-THANG: Paired up and each pair grabbed a CMU Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt…

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September 20, 2019

Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups. F3 WELCOME & DISCLAIMER: ✓ WARM-O-RAMA: SSH x30 IC Arm Circles (F&B) x20 IC Inchworm x5 OYO IW x15 IC 400m warmup mosey THA-THANG: Merkin Mile: 4x400m with 25 merkins following each lap Last two laps faster than first two Hold plank after final 400 until…

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September 16, 2019

Old Forest – 4 Square

THE SCENE: Low-seventies and clear F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 x side straddle hop 25 x murkens 25 x imperial walkers 25 x hill billies 10 x daisy pickers Stretch Jog to playground with 2 man teams on: 50 x dips 50 x pull ups Back to the parking lot for: 4 Square: 10 burpees – run to:…

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September 11, 2019

9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time WARM-O-RAMA: In cadence x 12 Polka Step Arm Circles (x 16) Imperial Walkers Hillbillies Daisy Pickers (slowly) THA-THANG: Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all…

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September 7, 2019

Run DMC at the New U of M Bridge

THE SCENE: a blue LED glow and a refreshing north wind welcomed us F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH IW Hillbillies Daisy Pickers IC x 15 THA-THANG: Mosey from track to new U of M pedestrian bridge (.3 miles) stopped for 20 box jumps along the way “Run DMC” D – dips at the base of the bridge,…

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August 29, 2019

Devil’s Staircase Dora Style with Doc

THE SCENE: A beautifully cool morning (Come on fall weather!!) at The Ruins with Doc Hollywood as QIC F3 WELCOME & DISCLAIMER: DID IT WARM-O-RAMA: SSH (IC) x 36 (I think…cannot be sure since I arrived late, but the PAX in attendance provided a punctual start at 5:30am), WINDMILLS (IC) x10, IMPERIAL WALKERS (IC) x15, HILLBILLIES (IC) x15, DAISY…

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