February 14, 2020

Bump Running the Barracks

THE SCENE:   Seasonably cold.  My freshly burnt forehead and farmer tan did not pair well with the teen degree wind chill.  I knew Upgrade was looking forward to the beatdown as he nearly took off my van door as he pulled into the adjacent parking lot as I exited the vehicle.  We pretty much had sole ownership of the…

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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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February 10, 2020

OF Ass. Pull-Ups

The Scene: forecast may have kept people in the fartsack, but it barely sprinkled on us! Frisky said it was a downpour about 0500. We ran through some puddles, but it was a nice 50+ degrees out. Welcome & Disclaimer Warm-o-rama: SSH x30 Daisy Pickers x10 Imperial Walkers x10 Windmills x10 Tempo Squats x16 The Thang: Partnered up and…

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February 3, 2020

Super Bowl Beatdown at Old Forest

THE SCENE: I pulled into the parking lot to see a truck with tinted windows blasting music. “Who’s that?!?!” I wondered. It was Low Note! Getting the adrenaline going to kick off his 345 week! F3 WELCOME & DISCLAIMER: Due to the large number of PAX and FNGs (5 FNGs!), I issued a warm welcome, shared the F3 mission,…

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January 31, 2020

Barracks Rainy Miles n Pull-Ups

THE SCENE: 43 and rainy, yet seemed a perfect fit for this fine Friday F3 WELCOME & DISCLAIMER: YUP, in full WARM-O-RAMA: SSH IC x25 Daisy Pickers IC x10 Imperial Walkers IC x10 Stretch OYO THA-THANG: Mosey’d to pull-up bars for start.  PAX challenged to hit 4 miles and 80 pull-ups.  With 9:20’/mi pace and 4 minutes to complete…

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January 30, 2020

Old Forest Historic Running Tour

THE SCENE: Low 40s and a little sprinkly.  Handsy claimed it was “snowing” at one point.  🤔 F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 10 (IC) Mummy kicks x 10 (IC) Imperial Walkers x 10 (IC) Hillbillies x 10 (IC) Daisy Pickers x 10 (IC) Finkle Swings (approx. 30 secs per each leg) Stretch OYO (30 secs) THA-THANG: Tour…

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January 27, 2020

Wandering in the Woods

THE SCENE: Warmer, humid, moist – 48* F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC Michael Phelps x15 IC IW x15 IC Hillbilly x15 IC Arm Circles Daisy Picker x10 IC THA-THANG: Round 1: Mosey to the long ass tables (LATs) for: 40 dips 40 box jumps 40 LBCs Mosey to the pavilion for more… 35 dips 35…

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January 25, 2020

1/25 Mothership BB

Warm up x 20 SSH Squats Daisy Lunge stretch Mountain climbers Tha Thing Run to amphitheater 3 rotations 25 merkins 25 step ups 25 WWI sit ups Run to boat house 25 merkins 25 Big Boys 25 Bobby Hurleys Run to gravel area 25 merkins 25 jump lunges 25 American Hammers Run to Field 25 merkins 25 yard sprint…

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January 24, 2020

Ladders on the Track

THE SCENE: 40 degree and drizzly. Lights on. Steam billowing across the track from some HVAC. 40-50 ROTCers. F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC SSH x 20 x 12 IW Hillbillies Daisy Pickers Finkelswings (8 per leg) Two warm up laps: Mosey pace with multiple dynamic stretches interspersed THA-THANG: Run the ladder: 100m 200m 400m 800m 400m 200m 100m…

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