September 23, 2019

1st day of fall – 4 seasons workout

THE SCENE:  somewhat crisp, not too humid F3 WELCOME & DISCLAIMER – disclaimed at some point WARM-O-RAMA: PAX line up and in a football style fashion: down and back approx 10 yards: high knees, butt kickers, Frankensteins, best stretch ever, bear crawls THA-THANG:  Starting now, the PAX had to keep a 53lb kettlebell and a 60 lb sandbag off…

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September 21, 2019

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest F3 WELCOME & DISCLAIMER: DONE WARM-O-RAMA: SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk THA-THANG: Paired up and each pair grabbed a CMU Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt…

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September 11, 2019

9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time WARM-O-RAMA: In cadence x 12 Polka Step Arm Circles (x 16) Imperial Walkers Hillbillies Daisy Pickers (slowly) THA-THANG: Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all…

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September 7, 2019

Run DMC at the New U of M Bridge

THE SCENE: a blue LED glow and a refreshing north wind welcomed us F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH IW Hillbillies Daisy Pickers IC x 15 THA-THANG: Mosey from track to new U of M pedestrian bridge (.3 miles) stopped for 20 box jumps along the way “Run DMC” D – dips at the base of the bridge,…

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August 30, 2019

crabs and bears

THE SCENE: The Barracks. Felt like late October. Amazing.F3 WELCOME & DISCLAIMER Done.WARM-O-RAMA: SSHx25 IC Forward Little Baby Arm Circles x15 IC Reverse Little Baby Arm Circles x15 IC Imperial Walker x15 IC Hillbillies x15 IC THA-THANG: Round 1: 30# Indian Run Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off…

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August 28, 2019

ATM’s at Old Forest

AO: Old Forest QIC: Handsy THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH (IC) – 25 IW (IC) – 15 Hillbillies (IC) – 15 Daisy Pickers (IC) – 10 Arm circles, forward then backward (IC) – 20 THA-THANG: All…

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August 21, 2019

3 Rounds of 11s at Old Forest

THE SCENE: Full parking lot because of another workout group that meets very sporadically. These men and women need F3 and FIA in their lives. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x20 IC Daisy Pickers x15 IC Forward Arm Circles x10 IC Reverse Arm Circles x10 IC IW x15 IC Merkins x10 IC 30 seconds to stretch OYO…

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August 20, 2019

A glorious Day for a bowl of Merkins!

THE SCENE: Dark and wet but very cool. F3 WELCOME & DISCLAIMER Disclaimed  WARM-O-RAMA: > Light  mosey from Gazebo to open field area. > chumbawumba up down’s (Failed) >High Knees >Karaoke  >Shuffle THA-THANG: MERKINBOWL nitty gritty. Bear Crawls (to marker w/ back pedal back then rinse and repeat with Sprint back) F**** Catalina Wine Mixer (x10 IC) Caterpillar (Each…

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August 3, 2019

Looking for Tom Lee at the Ruins

THE SCENE: Glorious low-humidity morning at the River. Low humidity. On August 1st. Glorious. F3 WELCOME & DISCLAIMER: given gladly WARM-O-RAMA: 25 Side Straddle Hops & Mosey to the Riverside next to the Tom Lee-less Tom Lee Memorial Imperial Walkers, Hillbillies, Daisy Pickers (slowly), Windmill, Merkins, Arm Circles THA-THANG: Circuit #1: 10 pull ups 20 dips 30 box jumps…

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August 1, 2019

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning F3 WELCOME & DISCLAIMER: did it WARM-O-RAMA: Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side…

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