August 5, 2019

Berm or bust

THE SCENE: A cool but moist 69° F3 WELCOME & DISCLAIMER: Yup WARM-O-RAMA: SSH IC X25 IW IC x20 Daisy Pickers IC x20 Small arm circles IC x10 (+ reverse) THA-THANG: AMRAP for 30 seconds each (5 rounds): – Merkins – Flutter Kick – Carolina Dry Docks – WWI Situps Next, several pax will farmer carry dumbbells or two…

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June 5, 2019

Laps around the pond

THE SCENE: Humid F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH-25 IC, Shoulder press-10 IC THA-THANG: Laps around the pond are approximately 1 mile. 4 laps and a lot of squats and monkey humpers 1 lap followed by 10 squats and 10 monkey humpers 1 lap followed by 20 squats and 20 monkey humpers 1 lap followed by 20 squats and…

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June 18, 2018

J-E-N-G-A

THE SCENE: The Berm: Hot, humid and miserable F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x 18 IC *IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 18 IC *HILL BILLIES (moving in a circle clockwise as a unit) x 18 IC *BURPEES x 18 IC YHC led PAX on a…

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April 9, 2018

Back + Bicep Beatdown at Old Forest

THE SCENE: 40 degrees and clear F3 WELCOME & DISCLAIMER Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best you can, all exercises can be modified and are only…

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