May 29, 2020

Last Mary Standing

THE SCENE: Looks nice. Speaker and Sparky chillaxing in the parking lot. Speaker stayed. Sparky IPR F3 WELCOME & DISCLAIMER: Welcome WARM-O-RAMA: SSH x10 Daisy Pickers x10 Forward Arm Circles x10 Backward x10 THA-THANG: 10 BBSU – run 10 yards 20 Dog Pointers – run 20 yards 30 American Hammers – run 30 40 Windshield Wipers – run 40…

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May 27, 2020

Iron Pax Challenge Mashup at Arcadia

THE SCENE: 70*. Muggy, damp, and wet. Storms were forecasted but we did not see them. Props to those who still posted this morning. F3 WELCOME & DISCLAIMER Did it but Captain O said I butchered it….Cobains. WARM-O-RAMA: SSH’s x20 IC IW’s x10 IC Alternating Leg Lunges (for Brutus, of course) – x10 Daisy Pickers x10 IC (real slow…for…

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May 18, 2020

Reunited and it Feels So Good

THE SCENE: 67 degrees, and overcast. High humidity. F3 WELCOME & DISCLAIMER: Given. Also warned PAX I have not posted in over two months, so I might have forgotten how to do this… WARM-O-RAMA: Motivators, down from 6 Imperial Walkers IC x15 Hillbillies IC x15 SLOW Daisy Pickers (for Cheez) IC x10 Merkins IC x10 Mosey to the track THA-THANG:…

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March 9, 2020

BOMBS over Quad City DJs

THE SCENE: Fiddy seven and windy. Seems like we are here an hour early, but whatever. Of course, the melodic tunes of Jock Jams fill the air. F3 WELCOME AND DISCLAIMER done once, and then halfway done again for the slightly tardy Wheezer WARM-O-RAMA motivators down from 6 Imperial walkers x 20 IC Abe Vigoda x 15 IC Daisy…

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March 6, 2020

My Homebrew Brings all the PAX to the Yard

THE SCENE: Cold, Dark, and Extremely Windy. Germantown’s men in blue were monitoring the situation. The mounds of dirt that occupied the parking spots on CD Smith were gone. Thank you Haverford! Several PAX were already there when I arrived. F3 WELCOME & DISCLAIMER Don’t hurt yourself walking. WARM-O-RAMA: We’re going that way. THA-THANG: 6 PAX read the post…

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March 5, 2020

Push It (no more pull-ups!)

THE SCENE: 10° (C), Wind: NNE 9km/h, 1019 mmb, 63% humidity F3 WELCOME & DISCLAIMER: Done/Done WARM-O-RAMA: SSH (IC) 21 Arm circles (IC) 9 Daisy Pickers (IC) 9 Merkinds (IC): 8 THA-THANG: 10 stations: Irkin Merkin BBSU Front rows Shoulder Taps BBSU Durkin CMU Press Plank Reach under Band pulls AMRAP 1:00 work/:15 rest, 1:00 in between rounds with…

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March 4, 2020

Train’s Comin’

THE SCENE: 58* and delightful. At least 6 for pre-ruck and 3 for pre-run. Meter Maid was actually “on time” for his standards since he was less than 8 minutes late. F3 WELCOME & DISCLAIMER I did it. WARM-O-RAMA: SSH x20 IC IW’s x 20 IC Hillbillies x10 IC Alternating Leg Lunges x12 Daisy Pickers x2 slow…for Lochte Arm…

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March 3, 2020

Pullups, and More Pullups

THE SCENE: Cold F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: SSH x 25 IC Daisy Pickers x 20 IC Imperial Walkers x 20 IC Arm Circles F&B x 10 IC THA-THANG: 11’s: Pullups and SSH Indian Run with 3 burpees Dora: 50 Pullups, 150 Flutter Kicks, 250 Squats Pullups till 6:13am MARY: Completed during THA- THANG COUNT-OFF & NAME-O-RAMA: 7…

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March 2, 2020

Modify as needed

THE SCENE: 60 degree and spotty rain F3 WELCOME & DISCLAIMER: Done. I’m not a professional at anything! WARM-O-RAMA: Done THA-THANG: Bombs on the field and step ups, Irkins , and Burpees. Indian run back to the flag. MARY: Nope COUNT-OFF & NAME-O-RAMA: 16 PAX, Tagged below CIRCLE OF TRUST/BOM: Modify as needed in workouts, relationships, work and just…

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