January 30, 2021

50th Birthday Trifecta BC!

THE SCENE: Coldish and Gloomy-esque; the QIC, spending too much time obsessing over his Weinke (3 hours between the night before and rising at 4 am) came in on two wheels at 5:31 am. 2021 commitment to create new habit to be everywhere 5-10 minutes early. Do better. F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: The PAX started SSH on…

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January 26, 2021

A Pyramid of CMUs in the Pale Gloom Light

THE SCENE: Foggy, damp, gloomy, 48°, 93% humidity, as with any other weather conditions (except lighting, I think) perfect scene for a quality BC F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Mosey around the Senior Center Tempo Squats x15 IC Hillbillies x15 IC Imperial Walkers x15 IC Michael Phelps x10 IC Daisy Pickers x10 IC Tempo BBSU x10 IC THA-THANG:…

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January 23, 2021

Inauguration Day Festivities

Welcome and disclaimer – Given   Shovel Flag was not present at 0530 so we did 5 penalty burpees but then former NANTAN Gus showed up with a flag and saved us.  Chef (AOQ) was late and proceeded to tell us he really doesn’t need an alarm clock anymore.  He was given a good razing by several PAX for…

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January 22, 2021


THE SCENE: sceney F3 WELCOME & DISCLAIMER was short but sweet, like myself WARM-O-RAMA: a too long explanation of how to do the first exercise MOTIVATORS – 6:countdown IC Daisy Pickers  X 10 IC Mosey around track. THA-THANG: This morning, I had the PAX do a series of lots of exercises with lots of moseying in between, always going…

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January 19, 2021

THE SCENE: 46 degrees perfect. Starts to drizzle when I start to set up. Lasts about 1 minute. Beautiful Morning! F3 WELCOME & DISCLAIMER Done as we Run in place. Ask for 5 for principles of F3 (3 burpee penalty) We only did 3 burpees. WARM-O-RAMA: Imperial Walker x 10 in cadence Daisy Pickers x10 in cadence Mountain Man…

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January 14, 2021

Exceeding the Standard

THE SCENE: 39, dry and clear and mysteriously quiet as YHC was the 1st to pull into the Berm parking lot (exceeding my standard)…. F3 WELCOME & DISCLAIMER Did that twice as we had 1 late arrival (better late than not at all) WARM-O-RAMA: Overhead Claps x 14 IC SSH x 14 IC Fwd & Bwd Arm Circles x…

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January 13, 2021

counting up by 20

THE SCENE: brisk F3 WELCOME & DISCLAIMER quickly given as I accidentally started at 5:31 WARM-O-RAMA: 20 ssh 15 forward arm circles 15 backward arm circles 15 overhead claps 15 daisy pickers 20 ssh THA-THANG: Mosey around senior center. Partner up. Grab 1 CMU per team and mosey to gym. While one partner performs following exercise, other partner runs…

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January 6, 2021

Leg day

THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Mosey Leg swings Calf Raises Al Gore THA-THANG: Agility One-leg front to back One leg side to side Kang squats Big boy sit ups Diagonal bounding Plate pushes Box jumps Flutter kicks Stagnant lungs with a twist Toe taps MARY: Integrated COUNT-OFF & NAME-O-RAMA: 11…

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December 31, 2020

2020 Memory Lane

Disclaimer – Given   Warm O Rama SSH x 20 Burpees X 5 Daisy X 10 Shoulder Taps X 15 Lunge Stretch   Tha Thing 2020 Best of the Berm (minus @PaperTrail games) Wall of Doom (Mudpants) 1 min intervals of wall squat, balls to the wall, wall tap, feet on the wall shoulder tap and wall push Mosey…

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