January 14, 2019

Merkinfest at the Morg

THE SCENE: The rain fartsacked so it was a perfect morning in the low 50’s.. F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: 15 IC SSH 15 IC Overhead Claps 10 IC Big Arm Circles 15 IC Daisy Pickers 10 IC Squat Jumps Stretching Mosey around the parking lot THA-THANG: Cardio is a great thing but this morning, I wanted to…

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October 10, 2018

Shoulder smokin’ competition at the Morg

THE SCENE: Nice morning; low temps and some light rain. F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: 25 IC SSH 25 IC Overhead Claps 10 IC Big Arm Circles 15 IC Daisy Pickers THA-THANG: We smoked our shoulders and arms with following exercises: 1 minute plank 10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins,…

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February 15, 2018

Coupontraburpee Broad Jump March

THE SCENE: Hot as a Georgia asphalt, wet as a whistle, 67°ish – Phat Pat on Q for a smokefest! F3 WELCOME & DISCLAIMER -Welcome, I am not a professional -No one is getting paid or being paid -You are responsible for your body and it’s well-being, so push yourself but modify as needed -You are here because you want…

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February 8, 2018

Pyramids in the Park

THE SCENE: A crisp 26° and clear – Moana on Q! F3 WELCOME & DISCLAIMER WARM-O-RAMA: 15x Side Straddle Hops IC 15x Cotton Pickers IC 15x Arm Circles IC 15x Windmills IC THA-THANG: Pyramid Scheme Mosey to three different locations and perform a pyramid of exercises increasing reps by 5, starting at 5 going up to 25, and back…

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February 1, 2018

Carry on

THE SCENE: A steamy 47F   F3 WELCOME & DISCLAIMER   WARM-O-RAMA: Goofballs 10x IC Baby Arm Circles F/R 10x IC Arm Circles F/R 10x IC Lunges 10x IC Knee to elbow planks 10x IC Squats w/Overhead clap 10x IC   THA-THANG: Movement 1: Indian Run to the Pavilion in 3 lines (~0.2 mi) Movement 2: Picnic table carry 21…

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January 6, 2018

Millennial Beatdown

AO: The Mothership QIC: Bruce & Bookworm PAX: Teacher’s Pet, Four Eyes, Moneybags, Backseat, Soybean, Moana, Phat Pat, Shoestring, Leonardo, Backyardigan, Snookie, BAM!, O Positive, Granola, Billy Blanks, Pirtle, Bookworm, and Bruce Conditions: Cold, 23F WELCOME DISCLAIMER WARM-A-RAMA (reps based off current temp.) Burpees OYO X 23 SSH IC x 23 Hillbilly IC x 23 Chinook IC x 23…

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December 2, 2017

Ultimate Frisbee @ Bootcamp

AO: The Mothership QIC: Granola PAX: 8 PAX (1 merlot splasher, 1 was made to bleed their own blood): Tiny, Soybean, Slots, Captain Obvious, Leonardo, Slicnut, Granola, Phat Pat (peanut gallery & paparazzi) Conditions: A fantastic 43F Disclaimer Warm-O-Rama – Side Straddle Hop 10x IC – Cross jacks 10x IC – Shoulder Circles 10x IC (forward & backward) –…

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