October 26, 2020

THE SCENE: Chilly, 52. Dark. AO-Levee. Houston High Stadium and/or Parking lot F3 WELCOME & DISCLAIMER WARM-O-RAMA: Calisthenics Side Straddle Hops 20x High Knees Street Sweepers Walk – Toe pointed to sky, reach down sweep the floor Quad Stretch Walk Leg Kicks Walk   THA-THANG: Mozey from COT to Stadium Bleacher Run (Home team side) Agilities from one endzone…

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October 21, 2020

The “Connor” at Arcadia

THE SCENE: Nice! Approximately 60 degrees. F3 WELCOME & DISCLAIMER: Done did. WARM-O-RAMA: SSH-15 IC, Forward Arm Circles-10 IC, Mountain Climbers-10 IC for two rounds and then run to Riverdale loading dock for the Main Event. THA-THANG: 5 Rounds of the following with a lap around the playground and basketball court after each round. Merkins-10, Squats-15, BBSU-15 3 Rounds…

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October 18, 2020

Grow Ruck 21 AAR

10.10.2020 / Louisville, KY Nature Boy EH’d me back in January (2020) along the fence of a baseball field watching our sons play Little League ball. “We’re going for a run on Sunday, want to join us?” There was some miscommunication because I thought it was going to be 4 miles but it ended up being 17 miles (not…

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October 8, 2020

Hot for Teacher

THE SCENE: Finally, the weather warmed up to a balmy 58 degrees.  It.  Was.  Perfect. F3 WELCOME & DISCLAIMER: Done, with emphasis that Form is more important than Speed (see Nature Boy). WARM-O-RAMA: Music Started:  Van Halen Playlist (without commercial interruption) SSH x 20, IC Chinook Squats x 10, IC (it’s all about efficiency – 2 exercises in 1)…

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October 5, 2020

Beat the Nantans

THE SCENE: Cool, but not cold. A perfect fall morning. We had 2 nantans, but not 3. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Our missing nantan was slated to lead warm-o-rama, so we had a stand-in. I didn’t expect the first competition to be showing up to the workout on time, but I suppose it was and team nantan lost…

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October 2, 2020

Tourist at Barracks

THE SCENE: I wake up and check the forecast. 43 degrees, some say 45 is the perfect F3 temperature…so I’m good with 43. Squeegee pulls up at the same time as myself, 3 PAX are already there doing their pre-workout. It’s going to be fun today. F3 WELCOME & DISCLAIMER Got this done, but here’s the formal version: Mission: to…

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September 28, 2020

5K Day

Scene: 68 Disclaimed Warm-A-Rama: SSH IW Hillbillies Daisy Pickers various leg stretches around the track Tha-Thang: Run a 5K (3.1 miles) Upgrade was our fastest runner (21:46). We had 3 sub 22:00. Count-A-Rama: 17 COT: We were better together  

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September 17, 2020

Lungs, Legs, and Larms

THE SCENE: A hot and soaky one. No chance you get two wears out of that t-shirt. F3 WELCOME & DISCLAIMER: Disclaimed to modify. What do I know anyway? I’m not a doctor. Although I portray one on TV. WARM-O-RAMA: 25 SSH 10 Abe Vigotas 10 Daisy Pickers, Knoxville-Style (if you ever Willy Loman to Knox, check out how…

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September 17, 2020

Game of Chance

THE SCENE: Appropriately Gloomy. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 12 Daisy Pickers 10 Arm Circles IC (each direction) THA-THANG: Let the Pax roll the dice on this one, literally.  A foam dice had the following exercises and numbers: 50 Blockees 100 Over head Presses 150 Chest Presses 200 Swings 250 Curls 300 Squats This was done…

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September 17, 2020

Hero WOD Turbine 33

THE SCENE: Very nice weather low 70’s and dark F3 WELCOME & DISCLAIMER Done. I also talked about who we were honoring with this workout. Hero WOD: Turbine 33 (8 Seals and 8 NightStalkers killed) This WOD  honors the 8 NightStalkers: Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio. Chief Warrant Officer Corey J. Goodnature, 35, of Clarks…

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