February 19, 2020

Abdominal bombers

THE SCENE: 40degrees and dark F3 WELCOME & DISCLAIMER : Done WARM-O-RAMA: 20 x ssh  15 x daisy pickers 20 x small arm circles, and a light mosey THA-THANG: Abdominal Bombs = 50 x big boy sit ups + 100 x outlaws+ 150 x mountain climbers + 200 bicycle crunches + 250 starfish crunches MARY: Alternating exercises between the pax….

Read More

February 12, 2020

Don’t Fear the Reaper

THE SCENE: Cool, 39 degrees with intermittent rain. No sunlight for days. Great preruck with The Chokester. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Big arm circles 15 forward, 15 reverse. Imperial Walker IC 15, Hillbillies IC 15, Windmills IC 15, Sun-gods 30 seconds. Mosey to the pavilion. YHC hates wet pavement. THA-THANG: 50 BBS OYO, 100 Outlaws OYO. Burpee…

Read More

February 11, 2020

Cmu Pyramid

THE SCENE: Cold and dark. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 50 x ssh, 20 arm circles. THA-Thang We moseyed for 1/4 mile. Then we did   100 reps with cmus  of over head press, chest press, curls, flutter kicks. Rinse repeat doing 80 reps, then 60 ,40 then down to 20 reps MARY: None COUNT-OFF & NAME-O-RAMA: 7,…

Read More

February 7, 2020

Morg 2 7 20

SSH High knees Buttkickers Squats Sumo Squats Overhead Claps Merkins Mosey 10 Monkey Humpers at each new pole. 3 rounds of wall sits at each bathroom 10 smurf jacks and 10 groiners at each old pole power walking Mary: Squats, Sumo Squats, plank holds, variety of shoulder things There was one walker at the park today.  We happened to…

Read More

February 6, 2020

Consolation of Philosophy

THE SCENE: Cold again, 45 degrees with a chilly wind. F3 WELCOME & DISCLAIMER Disclaimed. Exercise at your own risk. WARM-O-RAMA: Windmills IC 15, Big arm circles IC 10 forward and reverse. High Knees 30 seconds. THA-THANG:  String of Pearls from Startex to the Pavillion and back.  Performed SSH, Air Squats, Lunges, Dips, Incline Merkins, BBS, LBCs, Overhead claps,…

Read More

February 2, 2020

Lap around the Morg

THE SCENE: Cold and dark F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 30 ssh, iw, and daisy pickers THA-THANG: Mosey and stop every 1/4 mile and do exercises. 1. 80 derkins, 70 dips. 2. 60 squats and pull up hold for 50 sec. 3. 40 Table shrugs with partner and 30 dips. 4. 20 sumo squats and 10 burpees. MARY:…

Read More

January 31, 2020

Bumps and Umps

THE SCENE: Raining – 40ish F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH – IC x 20 Daisy PIckers – IC x 10 Arm Circles – IC X 10 (F&B) THA-THANG: Started off with Burpees and Sit-Ups. PAX had 2 mins to do 10 berpees and 10 Sit-Ups. With the remaining time they could rest, at the 2 min mark…

Read More

January 9, 2020

Cmu #1

THE SCENE: Cold and dark. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 50 x ssh, 20 arm circles. THA-Thang We moseyed for 1/4 mile. Then we did   100 reps with cmus  of over head press, chest press, curls, flutter kicks. Rinse repeat doing 80 reps, then 60 ,40 then down to 20 reps MARY: None COUNT-OFF & NAME-O-RAMA: 9…

Read More

December 30, 2019

Doing it right!

THE SCENE:Cloudy, smokey, cold….then Esquire emerges from the dark wearing nothing but a shirt, shorts, hoodie, and leggins. F3 WELCOME & DISCLAIMERI am what you are, you are what I am. We are not what we think we are. Not a professional. Don’t get hurt. WARM-O-RAMA:Started with training. Do you know why we exist? How can you grow an…

Read More