January 16, 2020

Grave Robber at Bermuda Triangle

Date: 01/16/2020 AO: Bermuda Triangle QIC: Gus PAX: Alamo, Lipton, Little John, Paper Trail, Snookie, Soybean, Tomb Raider, Gus | FNG: N/A Conditions: 52F; easy breezy Grave Robber (in parking lot between curb stops) 1 burpee + bear crawl to opposite side 2 burpees + bear crawl to opposite side . . . ascending reps . . . 14 burpees…

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January 16, 2020

Make Moves or Make Excuses

Date: 01/16/2020 AO: Bermuda Triangle QIC: Gus PAX: Alamo, Lipton, Little John, Paper Trail, Snookie, Soybean, Tomb Raider, Gus | FNG: N/A Conditions: Started around 50F and got colder as the workout progressed; breezy WELCOME DISCLAIMER NAME INTROS Warm-a-Rama SSH IC x 25 The Grave Buster Start with heels on curb 1 burpee, bear crawl 55 feet to opposite curb…

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October 29, 2019

The Ruins Tough Tuesday

THE SCENE: Dark with a temp of 50°F and a light mist.  Good weather for a beat-down.F3 WELCOME & DISCLAIMER: DoneWARM-O-RAMA: SSH IC x20 Daisy Pickers IC x8 Windmill IC x9 Overhead Clap IC x10 Mosey with CMU down steps to parking lot near basketball courts at Tom Lee Park THA-THANG:Hero Workout Zachary Tellier (Crossfit WOD) 6 rounds of…

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October 18, 2019

Last Round of Golf for 2019

THE SCENE: Last night was game 4 of the Yankees/Astros ALCS as well as the first night of GORUCK Selection streaming.  I picked the wrong day to Q a 0500 workout. F3 WELCOME & DISCLAIMER: Aye. WARM-O-RAMA: SSH x20 IC Daisy Pickers x15 IC Windmills x15 IC Imperial Walkers x15 IC Arm Circles x10 IC (each direction) THA-THANG: F3…

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October 4, 2019

Bullseye October 4th

THE SCENE: Cool and Breezy about perfect; very dark except the parking lot had its lights on, which helped us as that’s were we stayed. F3 WELCOME & DISCLAIMER: Disclaimed! WARM-O-RAMA: SSH IC x30 Daisy Pickers IC x10 Mountain Climbers IC x10 Michael Phelps IC x10 Windmill IC x15 SSBurpees IC 20SSH, 10Burpees THA-THANG: Tortoise and the Hare workout. …

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September 23, 2019

Soybiscuit Six at Bullseye

THE SCENE: Muggy, never-ending Summer. Also very dark and early! F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Mosey to the track. SSH, IW, Daisy Pickers, Windmills. THA-THANG: The history (and, indeed, the mechanics) of the Sutherland Seabiscuit routine is unclear to me. My understanding is it originated in F3 Knoxville and was imported by Gus. I did not know he…

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September 17, 2019


THE SCENE: Abandoned except for that lone AOQ Dawson. What a HIM! F3 WELCOME & DISCLAIMER Welcome fellers. Don’t be hurtin yourselves on my watch. WARM-O-RAMA: 10 DP, 20 SSH, 10 Michael Phelps all in cadence but not at the same time THA-THANG: Burpee Mile Part 1 Run to bottom of stairs @Riverwalk (.25mile),  12 Burpees Run to tower…

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August 28, 2019

CMU work at the Ruins

THE SCENE: 75° and humid, Lightening’d out yesterday, much better for today’s retry F3 WELCOME & DISCLAIMER: Done (x2) WARM-O-RAMA: SSH x25 IC, Mountain Climbers x10 IC, Daisy Pickers x10 IC THA-THANG: Grab CMU and Mosey down steps to pull-up bar Round 1:AMRAP CMU 30sec work 10sec break Squats Curls Overhead Press Alternating Merkins Ledge Step Ups Right Arm…

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August 13, 2019


THE SCENE: Gloom of the hottest day of the year, oh yeah very humid! F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC Forward Little Baby Arm Circles x10 IC Reverse Little Baby Arm Circles x10 IC Daisy Picker x15 IC Windmill x 15 IC Imperial Walker x10 IC THA-THANG: Mosey down to the river edge pathway Best Day…

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July 4, 2019

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX. F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time. WARM-O-RAMA: Moseyed to First Formation. Ran IC in a 3 column formation while YHC…

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