February 22, 2021

Parked Out by the Lake

THE SCENE: Cold. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. WARM-O-RAMA: 25 Side-Straddle Hops 12 Daisy Pickers 12 Imperial Walkers 12 Hillbillies 20 Arm Circles (forward, backward, little, big) THA-THANG: Parked Out by the Lake: Played this song on my speaker: https://www.youtube.com/watch?v=D_zS_uiPWxs Start in plank position. Murcan every time he says “Lake”, mountain climber for “park”, jump up like…

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February 10, 2021

Precursor to Pain

Scene: Dark and Gloomy, but not wet as proposed by weather guessers Welcome + Disclaimer: Given multiple times as PAX spilled in at 0527-0532 WoR MMP x 15 IC, Goofballs x 20 IC, Arm Circles x 10 both ways, Inserted SSH x 10 for late arriving PAX, Daisy Pickers x 10 Precursor to the Main Thang Bear Block Burners…

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February 9, 2021

Scout’s Run / The Gambler

The Scene: sweet spot…brisk 40 degrees. My favorite conditions. Welcome & disclaimer Warm-o-rama SSH x30 Daisy Pickers x10 Imperial Walkers x10 Hillbillies x10 Polka Stretch x10 Arm Circles x20 Stretch before we leave the parking lot area. The thang Scout’s Run (Pax in front sprints 15-20 yards and then goes to back of the line) to the parking lot…

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February 2, 2021

Drag,Throw,Lift, Shove

THE SCENE: Cold and Dark. General February Weather.  The wind was the worst of it. 27 degree windchill.  Could be worse, I guess. F3 WELCOME & DISCLAIMER High Knees during the welcome and disclaimer! WARM-O-RAMA: Countdown instead of Count Up: 20 SSH IC.  PAX were to count down from 20 instead of up from 1. 15 Deep Squats IC….

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January 27, 2021

in honor of pyrtle and dewey

THE SCENE: cold F3 WELCOME & DISCLAIMER was short, but sweet WARM-O-RAMA: Motivators countdown from 6 IC Daisy Pickers x 10 IC Forward Arm Circles x 10 IC Backward Arm Circles x 10 IC Overhead Claps x 10 IC THA-THANG: To honor two long lost PAX who haven’t graced Old Forest with their presence in quite a while, I…

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January 26, 2021

Back in the Sandlot Again

THE SCENE: A little foggy, wet pavement, hint of an onion, but a perfect 43 degrees. F3 WELCOME & DISCLAIMER: Yes WARM-O-RAMA: 20 -Arm Circles IC (10 forward, 10 reverse), 10 – Daisy Pickers, 10 Hill Billies, and then some CHUMBAWUMBA (SSH’s during the verses and Burpees during the chorus… a Cheesesteak special). THA-THANG: Touring around the Sandlot and stopping at…

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January 22, 2021

togetherness

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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December 22, 2020

Running Around The Sandlot

THE SCENE: 37 degrees, clear and the soft afterglow of the Christmas Star (if you have eyes to see it!) F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 Windmill x 10 Daisy Picker x 10 Arm Circles x 20 THA-THANG: Mosey around one of the ball fields (.4 miles) counting utility poles along the way. There are 10. This…

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December 11, 2020

Run Like Rhinos

Welcome + Disclaimer given 2.5 times WoR 12 x DP, 12 x Windmills, 15 x MMP, free stretch x 2 minutes Thang Interval Running – easy pace for most 10:00-10:30 around campus. Broke it up with 30 second sprint bursts and doing stair sprints, garage moseys/backpedaling up and down. Worked in some BONUS sprints/stairs for the faster folks. Teacher’s…

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