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THE SCENE: Cold, but no rain. I’ll take it! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Tony Hawk Motivators, down from 5 Daisy Pickers IC x10 Arm Circles IC x10, each way THA-THANG: Each song had a set workout that went with it. PAX did the workout for the duration of the song. -“Thunderstruck” by AC/DC Hold high plank. Do…
THE SCENE: Chilly January morning at the Morg F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Daisy Pickers IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Big Arm Circles 10 forward, 10 reverse. THA-THANG: Mosey to the first parking lot: Set of 11s squats and mountain climbers. Mosey to the bridge: 25 SSH, crab walk to the nearest light pole,…
THE SCENE: For December, it was a great morning. 60 and nice F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH, IW, DPs, and mild stretching THA-THANG: Changed things up…. Took a lap around the track for starters…. I know… It blew there mind. As we were “running” when I got tired we stopped for 25 BBSUs OYO. When we got…
THE SCENE: 40s and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh, in, and arm circles THA-THANG: Tabatta 14 dif exercises in a circle of 7 so we did the first 7 ran a half mile and did the other 7 . Did that twice MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA:…
THE SCENE: Cold-ish F3 WELCOME & DISCLAIMER Yep WARM-O-RAMA: Probably SSH’s, IW’s, Hillbillies, and Merkins THA-THANG: Partner up. Each pair does 100 total of each exercise. One partner does reps while the other runs around the next parking lot island. Then flapjack. Exercises were Bonnie Blairs (2=1), Flutter Kicks (4 count). Mosey to baseball complex 1 min wall…
THE SCENE: Cold but no problem for the PAX! F3 WELCOME & DISCLAIMER Completed. WARM-O-RAMA: Ruck Mosey .7 miles to The Crossing (newly constructed Amphitheater in Arlington) THA-THANG: we had 15mins to get after it, so we used our rucks to elevate the workout 50 – Squat Thrusters w/ ruck 50 – WWI Sit ups 50 – Merkins w/ruck…
THE SCENE: It was cold. But thankfully, it wasn’t wet. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH – 25 Arm Circles – 20 Daisy Pickers – 10 Imperial Walkers – 15 Hillbillies – 15 THA-THANG: Mosey to middle of the baseball diamonds. Partner up Round 1: Partner 1 – perform 10 merkins Partner 2 – hold plank Swap until each…
THE SCENE: 26 and gloomy F3 WELCOME & DISCLAIMER Did that twice (due to the tardiness of Tomb Raider) WARM-O-RAMA: SSH IC x 24 Air Squats IC x 23 Grass Grabbers (courtesy of F3 St Louis) IC x 22 Overhead Claps IC x 21 Body Builders OYO x 10 THA-THANG: Took a mosey around the parking lot Route 36…
THE SCENE: Ice cold F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20 reindeer prancers THA-THANG: 100 reps of each exercise to start rows curls overhead press chest press squats ran and stopped every 1/8 mile and did following exercise. 80 merkins 70 squats at second stop 60 flutters 3 rd stop 50 ssh 40 wide arm merks 30 flutters 20…
THE SCENE: Dark & nice F3 WELCOME & DISCLAIMER I am not a professional, you know your body better than me and push yourself don’t break yourself. WARM-O-RAMA: 20 SSH 10 Daisy pickers 15 Imperial walkers 10 Hillbilly walkers 5 burpees OYO THA-THANG: Gassers – start out with two burpees then go to station one, complete exercise, then back…
