February 19, 2020

Playground’s Open!

THE SCENE:Cold. Dark. What deferens does it make? F3 WELCOME & DISCLAIMER WARM-O-RAMA:To warm-up, we started rucking… THA-THANG:We were waiting on a few late comers, so we took a lap around the track. ROTC was playing with ribbons and weights on the field. As we came down the back straightaway, Four Eyes, Yard Sale, and Tomb Raider emerged. We…

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February 17, 2020

the barracks

THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Tempo Squats x 10 I.C. Daisy Pickers x 10 I.C. Baby Arm Circles x 20 I.C. Michael Phelps x 10 I.C. THA-THANG: 11’s Pull-Ups vs. Air Squats (55 Pull-ups) Modified DORA Pull-Ups vs. Overhead Carry 60 lb. Sandbag (15 Pull-ups) PAX 1 Overhead Carry pacing back and…

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February 17, 2020

SWAT WOD

THE SCENE: A cool 55F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IC Imperial walkers x 15 IC Arm Circles x 10 IC (CW & CCW) Good mornings x 10 IC Slow squats x 10 IC *move sandbags to pull-up bars* THA-THANG: PAX did a modified SWAT WOD (pic attached). PAX 1 performed first three exercises while PAX…

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February 12, 2020

the barracks

THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Tempo Squats x 10 I.C. Daisy Pickers x 10 I.C. Baby Arm Circles x 20 I.C. Michael Phelps x 10 I.C. THA-THANG: 11’s Pull-Ups vs. Air Squats Modified DORA Pull-Ups vs. Overhead Carry 60 lb. Sandbag PAX 1 Overhead Carry pacing back and forth for 25 yds…

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February 11, 2020

Railroad Ties and On Ramps

THE SCENE: Weather was perfect. Wet, but not raining. F3 WELCOME & DISCLAIMER Yessir! WARM-O-RAMA: SSH’s – 20, Mosey to parking lot for 20 merkins, Mosey to railroad ties. THA-THANG: With a partner, grab a railroad tie and complete 15 curls and 15 squat thrusts. Then, mosey up and down the Union Ave On-Ramp and return to railroad tie. Hold Plank…

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February 4, 2020

Sparky Miles at the Saddle

WARM-O-RAMA: 10 SSH – IC THA-THANG: Merkin Mile Relay Race Basically just run non-stop for 13 mins. Both teams lost, 100 monkey humpers oyo Sandbag toss We were going to do another merkin mile but Hitch said “Lets throw sandbags”. Next thing you know, there were nine sandbags. We threw those across the field and back. MARY: Dealers Choice…

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January 27, 2020

Sandbagging It

THE SCENE: Moist and chilly 44F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 15 IC Windmills x 10 IC Arm Circles x 10 IC (CW and CCW) Mountain Climbers x 15 IC Capri Lap (around parking lot) *migrate to track* THA-THANG: Sandbagging It PAX partner up, each set of partners with a sandbag. PAX 1 will run a lap…

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January 21, 2020

January 21st at The Sandlot

Date: 01/21/2020 AO: The Sandlot QIC: Gus PAX: Chioccetti, Crayfish, Dewey, Easily Amused, Hitch, Low Note, MIB, Shoestring, Sir Mix-a-Lot, Soybean, Toto, Gus | FNG: N/A Conditions: 25F; nice and cold

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January 10, 2020

Squads on the track

THE SCENE: 60 degrees. Heavy rains predicted but they fartsacked F3 WELCOME & DISCLAIMER – given, with an emphasis on good form WARM-O-RAMA: 20 x SSH IC Mosey Lap THA-THANG: Find a squad (4-5 PAX) – use the straightaways as 100m and recover on the curves 100m lunge walk, 100m high knees 100m sprint, 100m sprint 100m butt-kickers, 100m broad…

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January 8, 2020

Flutter 400 at the Barracks

THE SCENE: Cold and clear. The PAX came for a stroll. I did them one better. F3 WELCOME & DISCLAIMER THA-THANG: We got out two sandbags and started towards the track for a couple laps while we waited for Tomb Raider who had HC’d but not shown yet. As we were leaving, another truck pulled up in the lot…

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