January 22, 2021

Shoulder Work at the Wicket

THE SCENE: 40 degrees and a little damp from last night F3 WELCOME & DISCLAIMER: Done and Done WARM-O-RAMA: Motivators down from 6 (IC) Daisy Pickers x 10 (IC) Imperial Walkers x 15 (IC) Arm Circles front and back x 20 THA-THANG: Mosey to lower parking lot Part I- Perform 1 set of all 3 of these exercises, then run…

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January 20, 2021


THE SCENE:  Still lots of cops out along Popular Ave.  Kept me 5 over for the second straight G-town AO commute day.  It was cold and frosty as I cruised around Riverdale school.  Nothing creepy about a mini-van driving around an elementary/middle school at 0435.  Passed Hobo on the road and as a formaility I asked him if he…

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January 18, 2021

MLK Jr CORE Principles

The Scene: 35 degrees. The dependable pre-runner Cantore was finishing up his solo run as I pulled in. Welcome and disclaimer: Given. Not a professional. Modify as needed, but only when necessary. Warm o rama: 35 side straddle hops IC 15 Imperial walkers IC 15 Hillbillies IC 10 Daisy Pickers IC Tha Thang: Run approximately 2 miles with 5…

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January 12, 2021

Sooo Many Jackets

THE SCENE: Cold but no snow. F3 WELCOME & DISCLAIMER Completed. WARM-O-RAMA: Warmup exercise at each light pole on way up path.  Ran halfway and bear crawled 2nd half: SSH Imperial Walkers Daisy Pickers Hillbillies Tempo Squats Dips Hand Release Merkins Carolina Dry Docks Burpees   THA-THANG: Start at top of path (or Riverdale’s jacket lost and found).  Do…

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January 12, 2021

Burpees and Bear Crawls

THE SCENE: Cold as *$&%^ F3 WELCOME & DISCLAIMER: Done and Done….this will be important later WARM-O-RAMA: Daisy Pickers x 15 IC Imperial Walkers x 15 IC Motivators down from 6 THA-THANG: Mosey around the lake stopping at each light post 1st 3 Posts: 10 Merkins Next 3 Posts: 20 Squats Next 3 Posts: 5 Merkins Last 3 Posts:…

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January 11, 2021

El Crapiton

THE SCENE: Brisk and cold. F3 WELCOME & DISCLAIMER Not a professional. Free to all men. Modify as needed. WARM-O-RAMA: 20 SSH IC 10 Daisy Pickers IC 20 SSH IC 10 Daisy Pickers IC THA-THANG: Mosied to hill. 1 PAX jumped rope 75, while other PAX did MHs. If/When the jumping roping PAX screwed up, we all had to…

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January 7, 2021

Playlist & Protein Balls

THE SCENE: Low 40’s F3 WELCOME & DISCLAIMER: Done. No FNG’s present WARM-O-RAMA: SSH, Merkins, Daisy Pickers, Stretch OYO, Mosey 1 lap around parking lot THA-THANG: Run approximately 40 yards and back after each set of the following exercises 3 rounds with CMU Burpee jump overs 10 Goblet squat 10 Curls for the girls 10 American Hammer 10 2…

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January 6, 2021

Rucks + 💯s

THE SCENE: Gloomy. Cold. Perfect. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: High knees in place to buy time for Tagalong to grab his weighted weapon of choice Hillbilly perp walk (inspired by U-Rock) – Do hillbillies in a line to some destination Imperial walkers back Lunge walk to Bathroom area 2 PAX had to go get retrieve their CMUs…

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January 4, 2021

Maybe Tomb Raider isn’t such a nice guy…

THE SCENE: Just about perfect Gloom Weather…again.  Feels like we’re getting spoiled by the 40 degree days, and could have a rude awakening over the next month or so.  Tomb Raider was “nice” enough to offer a prepackaged workout to use.  More on this in a second… F3 WELCOME & DISCLAIMER: Done and Done WARM-O-RAMA: SSH x 25 (IC) Imperial…

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December 30, 2020

Who are you chasing?

THE SCENE: Perfect 55-degree day. Everyone was in shorts. This may or may not have been a major reason I chose today to commit to a Q. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: 20 SSH IC 15 Daisy Pickers IC 12 front arm circles IC 12 back arm circles IC THA-THANG: Split up into pairs. YHQ and AOQ partnered…

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