April 4, 2018

MLK50 Memorial Beatdown

Date: 03/20/2018 AO: Old Forest QIC: Gus PAX: Ghost Dog, Phat Pat, Bottomless, Teacher’s Pet, Bootheel, Crayfish, Orange Julius, Pirtle, Goldilocks, Handsy, Woodpecker, Gus | FNG: N/A Conditions: 38F and breezy WELCOME DISCLAIMER Warm-O-Rama SSH IC x 39 Merkins IC x 10 Hold squat until latecomer Phat Pat is ready * mosey 0.8 mile to Levitt Shell * Elevens Merkins at the Bottom (ascending #…

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February 19, 2018

Browns VQ

THE SCENE: warmer weather – NICE! F3 WELCOME & DISCLAIMER WARM-O-RAMA: -1 mosey around the island -20 side straddle hops -10 baby arm circles forward -10 baby arm circles backward THA-THANG: Group 1: -10 lunges in place (5 each leg) -5 burpees -sprint to other side of island -20 air squats -10 carolina dry docks -back pedal back to…

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February 4, 2018

Coin flip

THE SCENE: dark, chilly, 32 degreed weather F3 WELCOME & DISCLAIMER WARM-O-RAMA: Welcomed everyone and did arma Cirlces, quad stretches, and leg stretches THA-THANG: 8 “love myself” Americans 10 24 count Americans 5 jump squat explosions 5 6 count lunges Track relay Lunge down and back 1 min frogs 1 min flutter kicks COUNT-OFF & NAME-O-RAMA 13 Pax, 1 FNG:…

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January 30, 2018

Coons in the Nest

THE SCENE: Just above freezing. Perfect. F3 WELCOME & DISCLAIMER  (during warmorama, but we checked the box!) WARM-O-RAMA: – Windmill (in cadence) – 15 – Imperial Walkers (in cadence) – 15 – Hillbillies (in cadence) – 15 – Side staddle hop (in cadence) – 20 – High knees (in cadence) – 15 – Mummy kicks (in cadence) – 15 – Baby…

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