February 6, 2019

Zoo day

THE SCENE: Old and foresty. 68*F and about 1km from the Memphis Zoo. AO: Old Forest QIC: Granola F3 WELCOME & DISCLAIMER WARM-O-RAMA: Seal Jacks (aka Cross Jacks) 30xIC Donkey Kicks 15xIC Starfish Jumps 15xIC Intro to MoTs (30m round trip back and forth across the parking lot) Duck Walk Lemur/Zoboomafoo Walk (compliments of my animal-loving 2.1) Frog Walk Monkey…

Read More

January 7, 2019

Forest Favorites

Date: 07JAN2019 AO: Old Forest QIC: Gus PAX: TLC, Mirage, Jail Bait, One & Done, Bookworm, Dewey, Bottomless, Shoestring, Hitch, Chioccetti, Handsy, Lodge, Park Bench, Hall Monitor, MIB, Pirtle, High Viz (Nashville), Bartman, Ergo, Sir Mix-A-Lot, Mighty Joe Young, Fishbowl, Crayfish, Carmen Sandiego, Mudslide, Altar Boy, Teacher’s Pet, Meatball, Diesel, Gus | FNGs (3): Apples , Potted Meat [’cause he…

Read More

December 3, 2018

Four Corners at Old Forest

THE SCENE:  High 30s, cool. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 50 IC Imperial Walker x 10 IC Hillbillies x 10 IC Daisy Pickers x 15 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC THA-THANG: Four Corners: –  Station 1:  Burpees x 15 OYO, Sprint to Station 2 –  Station 2:  Merkins AMRAP until…

Read More

October 31, 2018

Dora 1, 2, 3…4…5? Scary stuff on 10/31.

THE SCENE: Slightly cool, but otherwise perfect weather for BC F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA:  Mosey x 3 laps with back pedal and karaoke Daisy Pickers x 10 IC (or Turd Pickers as suggested by the PAX of the Levee) with static hamstring stretch Runner’s stretch Child’s pose shoulder stretch with added lat stretch  Hillbillies x 10 IC…

Read More

August 1, 2018

Scout Team’s Ghost Q

THE SCENE: Pleasant temperature F3 WELCOME & DISCLAIMER WARM-O-RAMA: While waiting for Scout Team to show, we did: SSH, Imperial Walkers, Hill Billies, Arm Circles (forward and reverse), Daisy Pickers and some OYO stretching. THA-THANG While continuing to wait for Scout Team, we moseyed to the path to the Bike Gate and completed the IronPax Teaser Challenge of merkins, bear…

Read More

July 2, 2018

Parking Garage Workout

THE SCENE: High 70’s, humid and overcast F3 WELCOME & DISCLAIMER WARM-O-RAMA: 2-lap capri mosey with high knees, butt kicks, carioca, and back pedals SSH 15 IC 4-count squats 15 IC Daisy pickers 15 IC Windmill 10 IC Mosey to parking garage THA-THANG: Run up 4 levels and back lunge-lunge-squat til all-in 25 merkins OYO Run up 3 levels…

Read More

June 27, 2018

Q School at Ye Old Forest

THE SCENE: Humid 79 degrees F3 WELCOME & DISCLAIMER: Done!  We spoke about the disclaimer for a moment before jumping into the Warm-O-Rama, after all its Q SCHOOL! WARM-O-RAMA:  SSH IC x20 IW IC x20 Imperial Squat Walkers IC x20 Little Man in the Woods IC x10 SSH IC x10 and another x10 silently Penalty Burpees OYO x10 Mosey to the…

Read More

June 26, 2018

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 1 lap around the oval office SSH x 25 Abe Vigoda’s x 10, increasing speed to Windmills x 10 Hamstring, calf and quad stretches OYO THA-THANG: PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes,…

Read More

May 25, 2018

Burp & Merkin Milez

THE SCENE: 73 degrees…muggy as a mug F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: SSH x 15 IC Daisy Picker x 15 IC Willie Mays Hayes x 15 IC Walking Imperial Walker x 15 IC Walking Hillbilly x 15 IC Frankenstein Walk one revolution (failed attempt at IC) LBAC’s x 10 IC (front, back, big, and small) Stretch what ails you…in many…

Read More