May 14, 2018

Deck of Roulette Cards

THE SCENE: The Levee: 71F F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle hop x 50 IC Merkin x 20 IC Arm Circles 20 Forward Arm Circles 20 Backwards   THA-THANG: Slow Mosey around parking lot Show and tell workout with CMUs (60lb sandbag, 40lb sandbag, cinder boxes, bucket of sand, propane tank (empty), ruck sacks, pavers)   Deck of Cards…

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May 3, 2018

Mirkwood

THE SCENE: The air lay still and humid as the Lonely Mountain stood hazy in the distance. In the Mirkwood, the descendant of Ungoliant spun webs for the unsuspecting travelers … F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH – IC x 30 Good Mornings – IC X 15 Air squats – IC X 25 Arm walks (on the parking stops)…

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April 30, 2018

Never Take Anything For Granted

THE SCENE: A chilly, moist 44F F3 WELCOME & DISCLAIMER Disclaimer given.  Today marks 2 years since my brother, Eli Brock Grow passed.  Today we remember and honor a HIM who unknowingly embodied the 3 Fs (Fitness, Fellowship, & Faith). WARM-O-RAMA: Eli would have been 20 this year, therefore, we performed 20 reps of each: SSH x 20 IC Imperial…

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February 5, 2018

Post Super Bowl Beatdown

THE SCENE: Dark, cold and windy, 20°F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 41 IC (since the Eagles scored 41 points) 2 capri laps around the lot (because a football game has 2 halves) SSH x 33 IC (since the Patriots scored 33 points) Mosey to turf field THA-THANG: The theme was the Super Bowl so I spelled out…

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January 30, 2018

Did Somebody Say BIRTHDAY PARTY?!?!?!

The Scene: The Lair PAX: Rooster, Pops, Captain Obvious, Brady, Dodgeball, Nature Boy (Wooh!), Backseat, Woody, Recliner, Slicnut, C-Lo and O Positive;  + 2 FNG: Bocephus and Bombay Conditions: 26 degrees and clear with 0 % chance of lightning Welcome Disclaimer Warm-a-Rama: *YHC was celebrating his belated 47th Birthday with the PAX today since 1/22 was cancelled due to lightning…so…there was a…

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January 26, 2018

Get Off My Lawn LAX Bros

THE SCENE: The Levee WELCOME & DISCLAIMER WARM-O-RAMA: Side straddle hops x15 IC 4 Ct Squats x15 IC 4 Ct SL RDL x12 IC 4 Ct Mosey/Calisthenics to big parking lot THA-THANG: Line up at the goal line of practice field/lot *Active rest while waiting on all PAX to return. Start together each time -50 yd sprint then jog…

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January 26, 2018

Run from the Skunk?

AO: The Levee   QIC: C-Lo   PAX:  Dodgeball, Moneyball, Import, Snowman, Slicnut, Woody, Meter Maid, Raven, Captain Obvious, Moneybags, C-lo.   THE SCENE: 48F , Cold and smelly due to skunk in area   WELCOME   DISCLAIMER   Warm-a-Rama Side Straddle hop x 25 IC Arm Circles 10 forward Arm Circles 10 Reverse Squats 10 Ballerina Squat 10 Sumo Squats 10…

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January 15, 2018

A Toast to 17 in ’18

THE SCENE: An icy, aggressive 29° F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 20 IW IC x 20 Fire Hydrants OYO x 10 each leg Arm Circles x 20, flip it and reverse it Mountain Climbers IC x 10 THA-THANG: The PAX Indian Run Moseyed to the football field to rehash some of the greatness displayed by the…

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January 10, 2018

Pops’ Lil’ Tour of the Facilities

QIC:  Pops THE SCENE:  50F and a bit foggy, wet and Dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter – 15 Burpees Slow mosey to the Skate Park SSH IC X 20 Incline Merkins IC X 25 Arm Circles (Both Directions) IC X 15 THA-THANG: Slow mosey to Base Ball Fields Bear Crawl around the infield (Grass) Al Gore…

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