November 7, 2019

Modified Merkin Mile

THE SCENE: Cold and rainyF3 WELCOME & DISCLAIMER DONEWARM-O-RAMA: Side-straddle-hop IC x30Hillbillies IC x10Daisy Pickers IC x10Imperial Walkers IC x10Windmills IC x10 THA-THANG: Modified Merkin Mile. Run around 0.75 mile track. Merkins OYO your 3-set amount – x10 or x25 etc. Repeat 2 more times (except runs were up to Vaughn and Given Rd and back). Last set was…

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October 17, 2019

Return of the ’90s

THE SCENE: Nice and chilly, mid 40s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH X 20 IC Imperial Walkers X 16 IC Hillbillies X 16 IC Finkle Swings OYO Michael Phelps OYO Free Stretching OYO Mosey to the playground AMRAP Pullups OYO THA-THANG: The 90s Sets of  two different exercises adding up to a combined total of  90 reps starting…

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October 10, 2019

Bingo Hall Rounds

THE SCENE: Cooler. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side-straddle hops IC x30 Daisy Pickers IC x20 Imperial Walkers IC x20 Little Baby Arm Circles IC x20 then x20 bigger circles THA-THANG: Mosey around 0.75 mile track. For 20 minutes do as many rounds as possible: 5 pull-ups 10 merkins 15 squats Mosey around 0.75 mile track. MARY: None…

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October 3, 2019

Bingo Hall Pull Up Mile

THE SCENE: Still hot.F3 WELCOME & DISCLAIMER DoneWARM-O-RAMA: SSH IC x30Imperial Walkers IC x10Windmills IC x10Hillbillies IC x10Daisy Pickers IC x10 THA-THANG: Mosey around 0.75 mile track.  Pullups AMRAP.  Repeat (we did it three times). MARY: Little Baby Crunches IC x30Freddy Mercuries IC x10 COUNT-OFF & NAME-O-RAMA 2 – Engineerish and Park Bench. CIRCLE OF TRUST/BOM:Love your neighbor as…

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September 26, 2019

Gaisman Merkins

THE SCENE: Getting cooler but not quite all the way into fall yet. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side-straddle-hop IC x30 Imperial Walkers IC x10 Daisy Pickers IC x10 Hillbillies IC x11 Windmills IC x10 Burpees x5 OYO Mosey around community center building. THA-THANG: We did incline-merkins on the wall, bear crawl to far side of parking lot,…

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August 29, 2019

Gaisman Burpee Challenge

THE SCENE: Weather was very pleasant. F3 WELCOME & DISCLAIMER – DONE WARM-O-RAMA: Side-straddle-hop IC x25 Imperial Walkers IC x10 Hillbillies IC x10 Daisy Pickers IC x10 THA-THANG: Mosey to playground.  PAX were instructed to do 5 Burpees OYO as fast as possible (to determine who was fastest at burpees).  After this was done, YHC sorted the 5 PAX…

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July 18, 2019

Climbing the Ladder at Bingo Hall

THE SCENE: Nice 70ish F3 WELCOME & DISCLAIMER  Done WARM-O-RAMA: SSHs, Daisy Pickers, Imperial Walkers, LAC – All IC x 10 THA-THANG: Excercises Perfomed: Burpees – 5 BBSU – 10 Merkins – 15 SSH – 20 Squats – 25 Carolina Dry Docks – 30 Mountain Climbers – 35 (2 is 1) Imperial Walkers – 40 (2 is 1) Lunges…

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June 20, 2019

And Choker Was His Name-O

THE SCENE: When every worries that “there might be lightning tomorrow” you can guarantee that there will be no lightning tomorrow.  Backseat, take the wheel. F3 WELCOME & DISCLAIMER Ish. WARM-O-RAMA: Weren’t none. THA-THANG: Merkin/Squat Miles Ruck up and move.  Stop every 1/4 mile(ish) to perform 25 ruck merkins.  After 4 stops/100 merkins we switched to Squat Mile.  Total…

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