January 7, 2020

Sandlot IS King Of The Bluff

 Welcome & Disclaimer: Yep Warm-a-Rama: SSH x 20 IW x 12 Hillbillies x 12 Arm circles x 20 Tempo Merkins x 12 Tempo squats x 12 Daisy Picker Mosey to sand volleyball court: Tha-Thang: Modified Dora 1-2-3 with partner in the sand: 100 derkins – mode of transportation: Vacuum Cleaners (wheel barrow) 200 squats – mode of transportation: Apple…

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December 27, 2019

I’ll have a Blue Mile With You

THE SCENE: Great weather! 54 degrees, a little wet. F3 WELCOME & DISCLAIMER Yes, all were disclaimed. WARM-O-RAMA: 30 SSH, 10 Daisy Pickers, 15 IW, 15 Hillbillies, 30 second stretch. Mosey 1 lap around track including: power skips, butt kickers, and karaoke. THA-THANG: Bluer Mile: PAX run 1 mile and every 200 M perform an exercise. Alternated 25 Big…

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July 12, 2019

Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having. F3 WELCOME & DISCLAIMER:  Done WARM-O-RAMA: SSH x20 IC Hillbillies x15 IC Daisy Pickers x15 IC IW x15 IC Warm up lap around the track with butt kickers, high knees, and carioca THA-THANG: This workout was inspired by two routines: Cooper… meet Murph. Run a lap,…

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July 10, 2019


THE SCENE: Unseasonably warm and muggy for the Himalaya F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH, IW, DP, M THA-THANG: Mosey from Lhasa out on the plateau Tibetan Run to escape rabid mastiff Melted snow to quench thirst Sprint to base camp and avoid hostile government forces 5 rounds of partner work. A does mountain climbers while B yak crawls, sprints…

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March 23, 2019


THE SCENE: super moon set for a fantastic scene F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 30 IC Daisy Pickers x 15 IC Windmills x 15 IC Imperial Walkers x 15 IC Merkins x 15 Polka Stretch x 15 IC THA-THANG: Mosey to Memphis College of Art, pause at the Crossroads and do shoulder taps until all in; Once…

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March 20, 2019

Tuesday OF runz

THE SCENE: Delightful morn for a run. F3 WELCOME & DISCLAIMER: done WARM-O-RAMA: Briefy OYO prior to run THA-THANG: Goal for 4-6 mile run at 8:50-9:30/pace.  PAX agreed on distance and pacing. MARY: LBCs x 30, Runners Crunch x 10, Hello Dolly Lama x 15, Peter Parkers x 20, BBS x 20 COUNT-OFF & NAME-O-RAMA 5 PAX (no FNGS)…

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November 26, 2018

An Inconvenient Turf

THE SCENE:  A chilling 36 degrees and windy! Beautiful gold and auburn foliage — that we couldn’t really see,  because it was super dark outside! F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 15 Imperial Walker IC x 15 Daisy Pickers IC x 10 Mummy Kicks IC x 20 Finkle Swings Mosey around the bike gate and back to STARTEX…

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November 19, 2018

Nobody jumped on anybody

THE SCENE: A cool, misty 40º F3 WELCOME & DISCLAIMER: Welcomed and disclaimed, no FNGs, ain’t nobody professional, etc., expect modifications because Carmen Sandiego is bringing the pain all around the world WARM-O-RAMA: SSH (IC) x20, Daisy pickers (IC), x20, appropriately sized arm circles (IC) x20 THA-THANG: “Franco Tribute” with partner(s): Squat jumps over partner who merkins  -> sprint…

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November 15, 2018

Dora In The Snow

THE SCENE: Cold, 30*, no wind in the parking lot, but plenty of it down on the bluff F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: SSH (IC) – 25 Squat Jacks (IC) – 10 Mosey – 2 laps around parking lot Hillbillies (IC) – 15 Daisy Pickers (IC) – 15 Stretching THA-THANG: Mosey to the bluff and north along…

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