December 4, 2019

LATs in the Old Forrest!!!

Warm of Rama: SSH IC 15; IW IC 10; WINDMILLS IC 10; HILLBILLIES 10; DP IC 10; Tha Thang: LATs! [LAT= “long-ass table” not “long ass-table” as Barnum indicated earlier. The hyphen makes all the difference. One way emphasizes how long the table is.  The other way sounds like a trip to doctor’s office for the over 40 age-bracket. We…

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November 21, 2019

FOURed at Old Forest 11/19/19

THE SCENE: 42 & clear F3 WELCOME & DISCLAIMER: yes and yes and yes (for three waves of arrivers) WARM-O-RAMA: In cadence . . . SSH x 20 Imperial Walkers x 12 Hillbillies x 12 Windmill x 12 Daisy Picker x 12 Arm Circles x 20 (10 forward, 10 backward) THA-THANG: Slingshot Run (aka Indian Run) around the Old…

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November 19, 2019

Countdown to Thanksgiving

THE SCENE: Upper 30s. Not too shabby if you’re layered upF3 WELCOME & DISCLAIMERWARM-O-RAMA: Turkey Feather Flappers (SSH) x 20 IC Imperial Gobblers (Walkers) x 15 IC Yummy (Mummy) Kicks x 20 IC Planksgiving (Plank) x 60 secs Thankful (Finkle) Swings x 30 secs each leg “Mashed potato” mosey around parking lot THA-THANG: “Countdown to Thanksgiving” – Thanksgiving is…

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October 2, 2019

Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three.  F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars. WARM-O-RAMA: SSH x10 MOSEY!  Handsy, near the front and…

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September 23, 2019

1st day of fall – 4 seasons workout

THE SCENE:  somewhat crisp, not too humid F3 WELCOME & DISCLAIMER – disclaimed at some point WARM-O-RAMA: PAX line up and in a football style fashion: down and back approx 10 yards: high knees, butt kickers, Frankensteins, best stretch ever, bear crawls THA-THANG:  Starting now, the PAX had to keep a 53lb kettlebell and a 60 lb sandbag off…

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September 21, 2019

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest F3 WELCOME & DISCLAIMER: DONE WARM-O-RAMA: SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk THA-THANG: Paired up and each pair grabbed a CMU Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt…

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September 4, 2019

Dora & Pull Ups with a Burpee Twist

THE SCENE: Dark, warm. F3 WELCOME & DISCLAIMER Yes. Had an FNG, so YHC spent a little more time explaining F3.  WARM-O-RAMA: 25 SSH’s, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hill Billy’s, 10 LBAC’s (forward and backwards). THA-THANG: Starting now, Every 3 minutes, PAX completed 5 burpees. PAX split into pairs, then moseyed to the playground. There, PAX completed…

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August 30, 2019

crabs and bears

THE SCENE: The Barracks. Felt like late October. Amazing.F3 WELCOME & DISCLAIMER Done.WARM-O-RAMA: SSHx25 IC Forward Little Baby Arm Circles x15 IC Reverse Little Baby Arm Circles x15 IC Imperial Walker x15 IC Hillbillies x15 IC THA-THANG: Round 1: 30# Indian Run Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off…

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August 28, 2019

ATM’s at Old Forest

AO: Old Forest QIC: Handsy THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH (IC) – 25 IW (IC) – 15 Hillbillies (IC) – 15 Daisy Pickers (IC) – 10 Arm circles, forward then backward (IC) – 20 THA-THANG: All…

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August 5, 2019

The Burpee: Deconstructed

THE SCENE:  Low 70s, felt ok at first, but it got sweaty fast… F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IW x 10 Hillbillies x 10 Daisy Pickers x 10 Mummy Kicks x 20 Finkle Swings OYO (30 secs each leg) Free stretching OYO THA-THANG: The burpee deconstructed… 4 corners. Mosey between corners. Corner 1 1 groiner Corner…

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