November 28, 2019

Berm Business Casual

THE SCENE:A bit brisk…but a perfect Thanksgiving Day F3 WELCOME & DISCLAIMER: Done X 2 WARM-O-RAMA:15 SSH IC 10 Daisy Pickers IC 15 Imperial Walkers IC 10 Windmills IC THA-THANG:Merkin Mile = Mosey (or power skip) 1/4 mile followed by 25 merkins.  Rinse and repeat 3 times.   At playground (workout version) finished 100 Merkins, then divided up into pairs. …

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November 18, 2019

Route 66 came to the ‘burbs

THE SCENE: The Levee; 33 with a nice chill in the air F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 18 IC SSH x 18 IC (1-5 IC then Radio Silent 6-18)=FAIL=10 PENALTY BURPEES OYO SSH x 18 IC *Carbon Copy R&R*=FAIL=10 PENALTY BURPEES OYO SSH x 18 IC *Carbon Copy R&R*=SUCCESS=10 PENALTY BURPEES avoided Follow Me for a lil’…

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November 12, 2019

Sounds miserable. When do we start?

THE SCENE: Neverland(ia) ; 23 and fareeeeezing F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 25 IC SSH x 25 IC Capri Lap around paved trail THA THANG: OYO Round 1: PAX line up side by side facing East end of parking lot PAX perform 2 exercises: ex (SQUAT and MERKIN) PAX would do SQUAT x 1 then MERKIN x…

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October 31, 2019

An AYE for an AYE

THE SCENE: The Blazing Saddle; 41 and wet F3 WELCOME & DISCLAIMER: WARM-O-RAMA: BURPEES x 3 sets of 10=30 OYO (thanks a lot wind)* SSH x 31 IC Follow Me to Stables: MERKINS x 5 OYO PULL-UPS x 5 OYO MERKINS x 10 OYO PULL-UPS x 10 OYO Follow Me back to Startex: BURPEES x 15 OYO (thanks a…

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October 28, 2019

The Opposite of La-Z

THE SCENE: A cool misty morning @ the Levee with DJ Halpert rockin’ the tunes F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 25 Daisy Pickers x 10 Imperial Walkers x 17 Mosey to the skate park THA-THANG: Partner Up Balls to the wall & squats Balls to the wall & merkins Balls to the wall & step-ups Mosey…

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October 15, 2019

4 Corners of Pain

THE SCENE: The Lair; 57 and ehhh F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 15 IC SSH x 5 then Radio Silent 6-15=FAIL=BURPEES x 10 OYO SSH x 5 then Radio Silent 6-15=SUCCESS=BURPEES x 10 OYO avoided Follow Me to Multi-Purpose Field THA THANG: 4 CORNERS: Round 1: Partner Work C1/SW Corner: MERKINS x 100 *P1 crushes Merkins while…

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October 1, 2019

Monkey Humpas for tha WIN!!!

THE SCENE: The Land of Never; 70 and clammy F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 22 IC Follow Me THA THANG: Part 1: OYO Round 1: 5 DERKINS on fence Bear Crawl 15 yards to opposite fence 5 INCLINE MERKINS on fence Crawl Bear back to start Alternating Shoulder Taps (AST) until all in Round 2: Increase reps…

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September 18, 2019


THE SCENE: The Berm; 72 and clammy F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 18 IC SSH x 18 IC HOWEVER…1-9 IC then 10-18 Radio Silent IC Mosey Lap around building THA THANG: Dinner Before Dessert or Dessert Before Dinner…YOU MAKE THE CALL! DINNER: Merkin Mile: 25 Merkins OYO…run .25 mi. as a group…repeat until 100 Merkins/1 Mile completed…

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September 15, 2019

Carpe F3

THE SCENE: The Greenest of all Miles; 76 and danky F3 WELCOME & DISCLAIMER: *WARM-O-RAMA: Get loose. Get loose. Get loose, get loose, get loose. THA THANG: Partner up into 3 pair. Pair/F1 Pair/F2 Pair/F3 *Each pair was assigned a challenge to discuss the “F” that their pair represented during the 4 mile run; F1 to discuss fitness’, F2…

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