May 12, 2018

The next 90 feet of your life.

THE SCENE: The Lair: 66 degrees , humid with a mountain of gloom F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x20 IC *Imperial Walkers (in motion-moving-as a unit in a clockwise rotation) x20 IC *Hill Billies (in motion-moving-as a unit in a clockwise rotation) x20 IC **SSH x20 IC THA-THANG:  Partners Part 1 Mosey:…

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May 8, 2018

Lair back Mountain

THE SCENE: The Lair: 57F F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle hop x 30 IC CMU Bicep Curls x 50 IC Merkin x 20 IC Arm Circles 20 Forward Arm Circles 20 Backwards CMU Burpee x OYO 10 CMU Squats x IC 15   THA-THANG: Grab CMU and sand bags Mosey to the Lair Mountain Lair back Mountain Weighted…

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May 8, 2018

A City boy in the Burbs

THE SCENE: PERFECT 65* degrees! F3 WELCOME & DISCLAIMER (Everything will be fine… YHC is Puerto Rican) WARM-O-RAMA: SSH IC x20 Burpees x5 OYO Smurf Jacks IC x20 Burpees x5 OYO IW IC x20 Burpees x5 OYO SSH IC x30 Burpees x5 OYO Mosey around the Lake to the turf field ~.7 miles THA-THANG: Burpee Inch Worm– Pax keep feet…

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May 7, 2018

The Everyday Barracks Beatdown

THE SCENE:  Pleasant.  High 60s, but little humidity. F3 WELCOME & DISCLAIMER:  Check. WARM-O-RAMA: SSH x 20 IC Imperial Walkers x 20 IC Hillbillies x 20 IC Daisy Pickers x 15 IC Arm Circles x 10 IC, reverse and repeat THA-THANG: Gus was kind enough to kick us off with a bit of running 101.  Many of the PAX run…

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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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May 2, 2018

Dodgin’ Copperheads in the Old Forest

THE SCENE:  Humid. Very Humid. PAX: Teacher’s Pet, Big City, Meatball, Captain Obvious, Pirtle, Crayfish, Handsy, Mighty Joe Young, Goldilocks, Jasmine, Extended Stay, Mothball, Bottomless (VQIC) F3 WELCOME & DISCLAIMER: did that (with some help from Pirtle, who did warn us all of recent copperhead sightings in Old Forest within the last few days.  Crayfish with validation and reminisced of…

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April 27, 2018

1-800-Fartlek

AO:  On Friday morn, the Barracks calls It beckons to us “come” We gather unaware of fate One thing we know–we run QIC:  Toms on Q–an omaha Due to a tardy plane Sir Mix a Lot, in case of worst Left Toms the text of pain THE SCENE: It was cool 50 degrees When we circled round the flag…

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April 26, 2018

Brucedown on the Bluff

THE SCENE: Monsoon and 50F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 15 IC Squats x 10 IC Arm Circles x 10 IC (CW & CCW) Finkle Swings x 10 IC (each leg) THA-THANG: Street Signs PAX ran a chosen route. When signs were approached PAX did exercises based on the type of sign.  Speed Limit signs = PAX…

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April 24, 2018

Expose the Pecker – BLOPS

THE SCENE: Cloudy and 64 degrees Fahrenheit next to the river.  I mosey’d one mile from work down to the park just before noon with FNG.  When we arrived at the park we saw crews setting up stages and fences for Memphis in May.  This was a problem because the parking lot was closed and I didn’t bring a…

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