January 12, 2021

Burpees and Bear Crawls

THE SCENE: Cold as *$&%^ F3 WELCOME & DISCLAIMER: Done and Done….this will be important later WARM-O-RAMA: Daisy Pickers x 15 IC Imperial Walkers x 15 IC Motivators down from 6 THA-THANG: Mosey around the lake stopping at each light post 1st 3 Posts: 10 Merkins Next 3 Posts: 20 Squats Next 3 Posts: 5 Merkins Last 3 Posts:…

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December 15, 2020

Santa’s 25 to Feel Alive!

THE SCENE: A cold dark 30 degrees. Perfect for training. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter 20 burpees  OYO to get the body warm right off the bat. Special thanks to Landline for introducing me to this. Tempo Merkins 10 Tempo Squats 10 THA-THANG: A little mosey with 3 stops for 25 dips, 20 Derkins, and 15 merkins…

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November 28, 2020

I Saw the Light

THE SCENE: Very Dark F3 WELCOME & DISCLAIMER Welcomed, disclaimed, mission stated, credoed and five valued WARM-O-RAMA: 10 IC, SHH, Daisy Picker, Metric Walkers, Arm Circles THA-THANG: 3 rounds of B.L.I.M.P.S. 5 Burpees 10 Lunges 15 I Metric Walkers 20 Merkins (Hand Release) 25 Plank Jacks 30 Squats Bring your CMU to the big hill for 11’s On Top…

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November 24, 2020

Lovely Rita

Sing to the tune of “Lovely Rita” Ahhh-Ahh-Ahh-Ahhhhhhh Lovely Six Wicket, A- O- Lovely Six Wicket, A- O- Lovely Six Wicket, A-O- You are so dark, I can’t see you Why can’t Hav’ford put up a couple lights We started with a short mosey That got us all warm and cozy Then we did Elevens ’cross a little cold…

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November 19, 2020

Levee 11/18/2020

THE SCENE: Temps were in the mid 30’s F3 WELCOME & DISCLAIMER: Done. No FNG’s present. WARM-O-RAMA: SSH, Mountain Climbers, Flutter Kicks, run 1 lap around parking area THA-THANG: Partner work. Four exercises that total 100 reps and running to the dumpster and back between exercises Flutter Kicks Merkins Mountain Climbers SSH 4 rounds x 10 reps OYO with the…

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November 3, 2020

Brick House of Reps

THE SCENE: A tit bit nipply F3 WELCOME & DISCLAIMER Given, except for meter maid who was still on daylight savings time WARM-O-RAMA: SSH x 30 IC Advised the PAX to grab 2 bricks Eagle Wings (Batwings with Bricks, never let your arms drop below horizontal through all 4 exercises) Forward Arm Circles x 20 IC Reverse Arm Cicles…

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October 27, 2020

Lair Recruit with a Bad Case of Pillow Leg Jello

THE SCENE:  It began late last night.  Deciding to check mumblechatter I found out I was to q in the morning at the Armory.  First thought, ‘that’s right, Pops recruited me at the Lair last week’.  Second thought, ‘my legs feel like Jello after Bookworm’s Barracks q. What am I gonna put together?’  Typical q sleep; up at 1:45,…

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October 22, 2020

Stuff at the Saddle

THE SCENE: According to Lochte, a fair 65 degrees. According to Cantore, it might rain. Who knows? F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x50 IC Imperial Walkers x15 IC Windmills x10 IC Daisy Pickers x10 IC Lunge N Twist x10 IC mosey to the far horse stables THA-THANG: AMRAP – 7 minutes: 5 pull-ups 5 decline merkins 5 burpees…

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October 8, 2020

Hot for Teacher

THE SCENE: Finally, the weather warmed up to a balmy 58 degrees.  It.  Was.  Perfect. F3 WELCOME & DISCLAIMER: Done, with emphasis that Form is more important than Speed (see Nature Boy). WARM-O-RAMA: Music Started:  Van Halen Playlist (without commercial interruption) SSH x 20, IC Chinook Squats x 10, IC (it’s all about efficiency – 2 exercises in 1)…

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