December 18, 2019

The loop!

  SCENE: 27 and freezing F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20 x ssh, iw, dp, and arm circles. THA-THANG: Partner up dif modes of transportation..5 mile loop stopping at 4 cones and doing exercises as a team. 50 merkins, 50 squats, 50 lbcs , and 50 ct 4 ct Freddy Mercury’s. Go to derkin bar and do 50…

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December 17, 2019

Route 66 w/ a Glute Workout

THE SCENE: It was fine… I was wearing shorts F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH, Daisy Pickers x 15 IC High Knees, Butt Kickers – 30 sec – OYO THA-THANG: Route 66 Using the light poles as markers we would do 1 pushup at the first pole… 2 at the 2nd…… 3 at 3rd…… an so on. Mode…

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December 16, 2019


THE SCENE: Morg. 38 degrees. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 28 IC SSH x 28 IC: *the wrinkle* 1-5 IC/6-28 Radio Silent=FAILED=Penalty Burpees x 10 OYO SSH x 28 IC: R&R=FAILED AGAIN=Penalty Burpees x 10 OYO SSH x 28 IC: R&R=SUCCESS=Penalty Burpees x 0 OYO *Follow Me Mosey to nearby field. Reverse run back to start. THA-THANG:…

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November 30, 2019

Flobee Forgot to Give This a Title

THE SCENE: 75 F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20xssh THA-thang 2.5 mile mosey with derkins every 1/4 mile MARY: None COUNT-OFF & NAME-O-RAMA: 14 CIRCLE OF TRUST/BOM: Progression MOLESKIN: Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS: Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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November 20, 2019

Do or Do Not, There Is No Try

THE SCENE: Colder than expected. Cold enough to freeze my car shut and cause me to be late to my own Q. Grumble Grumble. I pull up and PAX have started Side Straddle Hops. F3 WELCOME & DISCLAIMER WARM-O-RAMA: More SSH. 10xIC Arm Circles, front, back, big, small. 40xIC Daisy Pickers – 15xIC Grab a ruck, CMU, or Woodpeckers…

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