March 16, 2020

Avengers > COVID-19

THE SCENE: Gloomy, 41, perfect for working up a lather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 Arm Circles x 20 Mosey Windmill x 12 Mosey Imperial Walkers x 12 Mosey Hillbillies x 12 Mosey THA-THANG: Arrived at Playground Pavilion. Performed first of three Avenger-themed exercises. Each dyad of exercises are done in a 1:4 ratio. Start with…

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March 13, 2020

Dora BBB at the Ol’ Forest

THE SCENE: There was weather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IW x 20 Hillbillies x 20 Daisy Pickers x 10 Finkle Swings x 30 secs each leg Lil’ mosey ’round the parking lot THA-THANG: DORA B-B-B Dora 1-2-3 with three different exercises starting with the letter “B” PAX partnered up and completed the following exercises and…

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March 9, 2020

What I did for the Yinzers

The Scene: mid-50s and wonderful Welcome & Disclaimer: Given Warm-o-rama: SSH x30 Daisy Pickers x10 Imperial Walkers Windmills Tempo Merkins x10 Arm Circles The Thang mosey to golf course for ELEVENS on the 3rd or 4th tee box: Bobby Hurleys + Merkins…mosey back to STARTEX/Pavilion Partnered up Partners swap and perform each thing three times each: Partner a moseys…

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February 28, 2020

Melodic Running

THE SCENE: Dry, 43 degrees, someone left the lights on the field for us. F3 WELCOME & DISCLAIMER F3 Welcome: Yes. Disclaimer: Yes. Mission Statement: kind of… WARM-O-RAMA: YHC created a playlist for the workout. After SSH’s were called, hit play (“Tequilla”) on the playlist and YHC forgot to count. This led to lots of mumble chatter from PAX and…

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February 26, 2020

Napoleonic VQ

THE SCENE: Low 40s, overcast, no rain F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20x Side Stradde Hops IC 20x Imperial Walker IC 15x Daisy Walkers IC 9x Winmills IC (#VQ counting error) THA-THANG: This day in History – Napoleon’s Escape from Exile on the Island of Elba Part 1: Napoleon’s Rise to Power – Mosey to Arc de Triomph (Bike…

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February 24, 2020

Q School at Old Forrest

THE SCENE: Perfect F3 WELCOME & DISCLAIMER: Done. Covered the basics. WARM-O-RAMA: Explained how to count cadence during the warm-up and demonstrated the exercises. SSH-25 IC, Arm Circles – 10 IC forward and backward, Daisey Pickers – 10 IC, 6 count Burpees – 10 IC THA-THANG: Circle of Pain for 3 rounds PAX circled up with a CMU and…

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February 17, 2020

Live Presidents

THE SCENE: Mid-40s and damp. F3 WELCOME & DISCLAIMER ✅ WARM-O-RAMA: Listened to One more time  by Daft Punk.  Every time you hear “one more time,” do a pull-up. Side straddle hops during the “downtime.” Opportunity for 27 Pull-ups total! 5:20 We did 10x Imperial Walkers and stretched OYO until stragglers wandered in.  We then moseyed along the concrete path…

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February 14, 2020

Bump Running the Barracks

THE SCENE:   Seasonably cold.  My freshly burnt forehead and farmer tan did not pair well with the teen degree wind chill.  I knew Upgrade was looking forward to the beatdown as he nearly took off my van door as he pulled into the adjacent parking lot as I exited the vehicle.  We pretty much had sole ownership of the…

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February 10, 2020

OF Ass. Pull-Ups

The Scene: forecast may have kept people in the fartsack, but it barely sprinkled on us! Frisky said it was a downpour about 0500. We ran through some puddles, but it was a nice 50+ degrees out. Welcome & Disclaimer Warm-o-rama: SSH x30 Daisy Pickers x10 Imperial Walkers x10 Windmills x10 Tempo Squats x16 The Thang: Partnered up and…

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February 3, 2020

Super Bowl Beatdown at Old Forest

THE SCENE: I pulled into the parking lot to see a truck with tinted windows blasting music. “Who’s that?!?!” I wondered. It was Low Note! Getting the adrenaline going to kick off his 345 week! F3 WELCOME & DISCLAIMER: Due to the large number of PAX and FNGs (5 FNGs!), I issued a warm welcome, shared the F3 mission,…

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