September 8, 2018

Bookworm’s Barracks Birthday Bash

THE SCENE: 70 something F3 WELCOME & DISCLAIMER: Nailed it WARM-O-RAMA: SSHx20 IC Windmillx12 IC Daisy Pickerx10 IC Imperial Walkerx10 IC Hillbillyx10 IC Baby Arm Circlesx10 IC front and back Michael Phelpsx15 IC 28 Burpees OYO THA-THANG: Mosey to the parking garage Paula Abdul’s: Run two flights up the parking garage, complete 28 merkins Run one flight down, 28 squats Rinse…

Read More

August 3, 2018

Pace yourself

THE SCENE:  Gorgeous.  The weather around 5 am has been amazing. F3 WELCOME & DISCLAIMER:  Yes. WARM-O-RAMA: SSH x 15 IC Imperial Walkers x 10 IC Hillbillies x 10 IC Daisy Pickers x 10 IC 1600m slow mosey, which included about 100m each of butt kickers, high knees, carioca left facing, and carioca right facing. SSH until all in. …

Read More

June 26, 2018

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 1 lap around the oval office SSH x 25 Abe Vigoda’s x 10, increasing speed to Windmills x 10 Hamstring, calf and quad stretches OYO THA-THANG: PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes,…

Read More

June 1, 2018

Under and Over the Bleachers

THE SCENE: Just a lil muggy Q: Moth Balls F3 WELCOME & DISCLAIMER WARM-O-RAMA: warmorama- ready position move, in cadence, exercise side straddle hop x15 hill billies x15 windmill ×10 cherry picker ×15 squats ×10 pushups ×10 THA-THANG: Lil mosey to the bleachers pullups ×15 LBC ×30 On the Bleachers lunges american hammer side squat dips jump up flutter…

Read More

May 28, 2018

21 Guns on Memorial Day 2018

Date: 05/28/2018 AO: The Barracks QIC: Gus + Granola PAX: Shoestring, Crayfish, Rabbit, Soulja Boy, Giant, Pirtle, Lil Nicky, Meatball, Hitch, Speaker, Snookie, Handsy, Bottomless, Goldilocks, Blart, Father Abraham, Orange Julius, Bootheel, Costello, Soybean, Phat Pat, Pony Express (RESPECT RESPECT), Dewey, Tiny, Tomb Raider, Mmmbop, Teacher’s Pet, Lazarus, Anklet, Cheesesteak, Bombay, C-Lo, Nature Boy, Red Roofer, Billy Blanks, O Positive, Woody, Captain…

Read More

May 11, 2018

Accountability Run

Date: 05/11/2018 AO: The Barracks QIC: Gus PAX: Shoestring, Woodpecker, Pirtle, Toms, Big Al, Tomb Raider, Speaker, Hall Monitor, Teacher’s Pet, Mmmbop, Spock, Vocals, Soybean, Handsy, Bottomless, Gepetto, Big City, Father Abraham, Mighty Joe Young, Sir Mix-A-Lot, Beauty Shop, Gus Conditions: 68F – perfecto WELCOME DISCLAIMER Warm-O-Rama Dynamic stretching to get the blood pumping Separate into three groups, designating leader for each Group…

Read More

May 7, 2018

Old Forest Mosey

THE SCENE: ~61* – toasty and WAY too bright for F3.  To be totally honest, YHC arrived at the AO with a lot of anxiety. The last OF backblast I read was called “Dodging Snakes” or something, and people said they saw copperheads on the trail that I was planning to use. YHC doesn’t mess with snakes. The ruckers were…

Read More