July 7, 2019

The Barracks

THE SCENE: Muggy and BrightF3 WELCOME & DISCLAIMERWARM-O-RAMA:20X IC SSH10X IC MERKINS10X IC SQUAT, AIR10X IC DAISY PICKERSTHA-THANG: 200X TEAM MOSEY, TRAVEL 3X CIRCUIT 1 (60 SECONDS) IC 5X OYO PULL-UPS 10X OYO MERKINS 10X OYO LEG LIFT, HANGING 3X SNAKE 2 (NO TIME) PARTNER 10X PARTNER THROWS, OVERHEAD 10X PARTNER THROWS 10X PARTNER THROWS, OVERSHOULDER 10X PARTNER FLIPS,…

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June 19, 2019

The Barracks

THE SCENE: Warm F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20X IC SSH 10X IC MERKINS 10X IC SQUAT, AIR 10X IC DAISY PICKERS THA-THANG: 200X TEAM MOSEY, TRAVEL 3X CIRCUIT 1 (NO TIME) IC 5X IC PULL-UPS 5X IC MERKINS, VERKIN 5X IC DIPS 200X TEAM MOSEY, TRAVEL 3X LADDER 2 (NO TIME) TEAM 10X I.C. DEADLIFT (SANDBAG 60#) 10X…

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June 16, 2019

The Barracks w/ Gus

THE SCENE: BalmyF3 WELCOME & DISCLAIMERWARM-O-RAMA:20X IC SSH10X IC SQUAT, AIR10X IC MERKINSTHA-THANG:400X TEAM MOSEY, TRAVEL 2X CIRCUIT 1 (NO TIME) OYO 5X OYO PULL-UPS 50X OYO CARRY, FRONT 10X OYO PRESS, OVERHEAD 50X OYO CARRY, FRONT 15X OYO BURPEES 50X OYO CARRY, FRONT 20X OYO SWINGS, AMERICAN 50X OYO CARRY, FRONT 25X OYO SSH 50X OYO CARRY, FRONT…

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June 16, 2019

The Barracks

THE SCENE: Daybreak F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20X IC SSH 10X IC MERKINS 10X IC SQUAT, AIR 10X IC SHOULDER CIRCLES THA-THANG: 200X TEAM MOSEY, TRAVEL 3X CIRCUIT 1 (120 SECONDS) OYO 10X OYO CAROLINA DRY DOCKS 10X OYO SQUAT, AIR 10X OYO ROW, HANGING 100X TEAM MOSEY, TRAVEL 5X OYO PULL-UPS 100X TEAM MOSEY, TRAVEL 3X LADDER…

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June 6, 2019

D-Day

THE SCENE: Berm; perfect for a beatdown F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 44 IC *22 (fwd/clockwise)*22 (bwd/counter-clockwise) Mosey to nearby open field. THA-THANG: Operation OverlordDate: 6/6/44=D-Day Mission: 6 Exercises6 Rounds44 Reps/per Exercise/per Round RD 1) Merkins x 44 OYOArmy Low Crawl x 44 Yds OYO (fwd)Army Low Crawl x 44 Yds OYO (bwd)Army Sit-Up x 44 OYOMtn Climber…

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May 31, 2019

Track and Tower

THE SCENE: High 60s.  Banana moon. F3 WELCOME & DISCLAIMER:  Sufficiently uttered. WARM-O-RAMA: SSH x 30 IC Squats x 15 IC Stretch what ails you 400M jog 100M butt-kickers 100M high-knees 100M Caraoca facing in 100M Caracoa facing out THA-THANG: 1600M sprinting the straights and recovery jog on the curves Head to the parking garage for full ladder.  Up…

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May 28, 2019

Memorial Day Murph 2019

Date: 05/27/2019 AO: The Barracks QIC: Gus (kinda) PAX: Halpert, Trooper, Bookworm, Soybean, Chioccetti, Sonic, O Positive, Orange Julius, Bobsled, Bottomless, Speaker, Beauty Shop, Handsy, Dangle, Early Bird, Shoestring, Skids, Tiger Lily, Granola, Gus | FNG: N/A Conditions: 73F and soupy; gross WELCOME DISCLAIMER 1 mile run 100 pull-ups 200 merkins 300 squats 1-mile run Count-o-Rama (20) Name-o-Rama COT /…

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April 9, 2019

If you build it…

THE SCENE: 60 and fog. Moist everywhere F3 WELCOME & DISCLAIMER It Happened WARM-O-RAMA: SSH x 15 IC Daisy Pickers x 15 IC Arm Circles (forward back) x 10 IC Imperial Walkers x 15 IC Mtn Climbers x 15 IC Mosey around the ball fields THA-THANG: Field of Dreams (Modified): Set up 4 corners (or 4 bases in the…

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March 8, 2019

Will You Be There (at the Barracks)?

THE SCENE: Had a couple guys running behind, so me and Jail Bait went to the track to hit some laps. Waiting for us was Early Bird, sans ruck. Back to my car to grab the emergency back-up ruck. By then, Hitch and Bookworm had pulled up.  F3 WELCOME & DISCLAIMER: Did that.  WARM-O-RAMA: Didn’t do that. THA-THANG: We rucked…

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March 1, 2019

Sprint BoMBS at the Barracks

THE SCENE: Well above freezing at a balmy 33 deg F F3 WELCOME & DISCLAIMER: Explained purpose of F3. Made sure everyone knew I was not a professional and TO EXERCISE AT YOUR OWN RISK WARM-O-RAMA: SSHs,  Daisy Pickers, Imperial Walkers, Hillbillies THA-THANG: 400m Mosey Mixer Lap (mosey, butt kickers, high steps, etc.) 400m sprint lap as a group 200m…

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