February 26, 2018

40-40 Club

THE SCENE: 39 or 40 degrees, Crayfish’s 40th Birthday. “If I have to turn 40, you do as well.” F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hop x 40 Front Little Overhead arm circles x 20 Back Little Overhead arm circles x 20 Buttkickers 40 seconds THA-THANG: Apocalypto Run Run through OF at ankle-break speed While waiting for the 6…

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February 19, 2018

Browns VQ

THE SCENE: warmer weather – NICE! F3 WELCOME & DISCLAIMER WARM-O-RAMA: -1 mosey around the island -20 side straddle hops -10 baby arm circles forward -10 baby arm circles backward THA-THANG: Group 1: -10 lunges in place (5 each leg) -5 burpees -sprint to other side of island -20 air squats -10 carolina dry docks -back pedal back to…

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February 13, 2018

St. Valentine’s Shuffle

THE SCENE: 50s! a little foggy/gloomy, but the rain didn’t make an appearance after all F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 15 IW x 15 Hillbillies x 15 Windmills x 15 Baby Arm Circles x 10 fwd & reverse with Hot Feet THA-THANG: Merkin Mile Group Work Group 1: Laps Group 2: Box of Chocolate aka Coupon Work…

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February 12, 2018

Bicep Beatdown at Old Forest

THE SCENE: Overcast and 29 degrees, ground was dry, air was humid. F3 WELCOME & DISCLAIMER Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, I am not being paid, and you are not paying to be here Know your limits and do the best…

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February 9, 2018

SUE 66

THE SCENE: The Barracks: ~36 degrees, still.  QIC: FourEyes F3 WELCOME & DISCLAIMER: Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best you can, all exercises can be modified…

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