November 21, 2020

Tony Hawk T Hand Release Body Bag Builder 11s

THE SCENE: Shorts weather. F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Mosey w/ CMU. Shoulder Rolls ICx10 Tempo Squat ICx10 Imperial Walkers ICx10 T Hand Release Merkins ICx10 Reverse run up library hill. THA-THANG: 11s. At bottom of hill PAX would complete X number of Deep Squats. Mosey backwards up hill. At first cone, perform 5 T Hand Release Derkins…

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October 20, 2020

Brick Laying Dora

Scene: Wonderful…  A cool, dry 65 degrees. F3 Welcome & Disclaimer:  Check ☑️ Warm-O-Rama: 15 SSHs IC 10 Daisy Pickers IC 15 Mountain Climbers IC Grab a pair of 5lb bricks and mosey to the grass area beside the parking lot… bricks were in-hand for each exercise during Dora. The THANG: Modified Dora: Partner up…P1 reps while P2 Bear…

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October 16, 2020

Easiest 11s

THE SCENE: DHL used his 4×4 truck to destroy a Corona Lite Bottle prior to StartEx. The sounds of glass shattering felt fitting on this cool morning. F3 WELCOME & DISCLAIMER Given…in cadence…while rhyming. WARM-O-RAMA: SSH ICx20 Imperial Walkers ICx20 Tempo Squats ICx10 Merkins ICx5 Forward Arm Circles ICx10 Reverse Arm Circles ICx10 Overhead Arm Claps ICx10 Seal Claps…

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October 9, 2020

Getting Jacked (Webb Style)

THE SCENE: Pulled up and several Pax were already stretching. Gun show did a perfect parallel parking job although he was perpendicular to the parking spaces. The perfect weather for an F3 workout. Fall weather is a blessing, after the hot, sticky, and muggy Summer. Overcast, 64 degrees, slight breeze, no dew on the grass, and not raining. F3…

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October 7, 2020

Stand Out

  THE SCENE: Mid 40s – still short sleeves and shorts weather.  Felt great! F3 WELCOME & DISCLAIMER Done 3 times for the tardy PAX We will be using CMUs today – don’t drop them on your foot. WARM-O-RAMA: Mosey 1 lap around the parking lot Merkins x 10 IC SSH x 30 IC Tempo Squats x 20 IC…

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October 2, 2020

Tardy Hardy

2 Pax welcomed Chuck E Cheese to the neighborhood. He now has a flag Pax were on time and raring to go! YHC was late getting the *shovel flag in the ground. Some seasoned Pax already commenced the 10 Penalty burpees. We warmed up, We completed a Dancing Bear Pyramid. Mosey. 1 Merkin on curb, bear crawl to opposite…

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September 26, 2020

Some stuff we did at the Annex

THE SCENE: Gorgeous weather somewhere in the 60’s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x30 IW x15 Windmills x15 SSH x30 Daisy Pickers x15 Tempo Squats x15 SSH x30 Mosey around the track stopping 4 times for 20 Bonnie Blairs. THA-THANG: Irkins, Dirkins, Dips and Hanging Leg Lifts at the pavilion.(straight legs if you bad) Rounds of 5, 10…

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September 15, 2020

Taco Tuesday?? Nope… it was CMU Tuesday @ The Annex 💪🏼

Scene: Mid to low 60s… it felt great.  I wish I would have planned more running for this weather. F3 Welcome & Disclaimer: Check ✔️ Warmup: Motivators countdown from 6 10 Burpees Short Mosey The Thang: 11s 10-1 Squat Thrusters Rifle carry ~25 yards 1-10:  1 = Lay on your back and lift the block from the ground above…

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September 14, 2020

A trip to the past in the annex

THE SCENE: It was probably warm F3 WELCOME & DISCLAIMER: check WARM-O-RAMA: 10 burpees SSH tempo squats motivators calf raises THA-THANG: AMRAP-15 merkins, 15 squats, 15 curls, 15 skull crushers, 30 yd sprint for 15 min Jog to futsal court AMRAP-12 pulse lunges each leg, 12 groiners, 12 hip bridges, 30 yd bear crawl for 12 min Jog back…

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