October 10, 2020

Circuit Work @ #AO-Mothership 10/10/20

Scene: Dark, not too cold and rainy…  just perfect for a boot-camp style workout. F3 Welcome & Disclaimer:  ☑️ Warm-O-Rama: SSH 10 IC Daisy Pickers 10 IC Arm Circles 10 IC (forward and backward) Before we could get started with The THANG, we owed 10 burpees because the wind knocked the flag down, which I was surprised because I…

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October 9, 2020

In the beginning, God…

THE SCENE: Warm October morning in Bartlett, TN. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Windmills IC 15, Big Arm Circles 10 forward, 10 reverse. Mosey lap around the parking lot. THA-THANG: 1 person sprints to the end of the parking lot and back in a rotating fashion. Exercises completed: 100 squats, 100 calf raises, 100 lunges 1 is 1,…

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October 9, 2020

Fellowship is a blessing

THE SCENE: September is bringing cooler weather to Bartlett… F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Windmills IC 15, Hillbillies IC 15, Daisy Pickers IC 15 Big Arm Circles forward IC 10, reverse IC 10. THA-THANG: 2 running laps around Freeman Park. Each lap did 25 squats, 25 Merkns, 25 SSH, 25 Dips. MARY: Captain Thor made it up to…

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September 30, 2020

Indian Run laps around the Morg

F3 WELCOME & DISCLAIMER:Done. WARM-O-RAMA:SSH’s, Windmills and High Knees THA-THANG:Completed a lap of the park while doing the Indian Run routine. Once we got back to Startex we did 25 Big Boy Sit-ups OYO. Then did another Indian Run lap stopping at the old Morg Startex parking lot to do high planks and each person gave a personal memory…

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September 26, 2020

Less is More

THE SCENE: Wet and rainy morning in Bartlett. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Mosey to the new pavilion as we all wanted to stay dry. Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15. THA-THANG: Elevens with BBS and Merkins. 50 Air Squats, 50 SSH, 50 LBCs, 1 minute high plank, 1 minute…

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September 21, 2020

Blue Collar IPC wk 4

The Scene: perfect weather, 60°F and gloomy. Welcome and Disclaimer: Done 3 Pax completed week 4 of the IronPax challenge. It was a good challenge with hard workouts. Glad to finish it up with these men!

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September 19, 2020

Fast and Light

Welcomed + Disclaimed Warmup 10 Windmills Mountain Man Poopers (Yesss) x 20 IC, 10 AC IC, 10 Rev AC IC 10 Daisy Pickers IC Thang Sling Shot Run 2 rotations. Stop. 10 ea: Burpees, Bobby Hurleys, Catalina Wine Mixers, LBCs Sling Shot Run 2 rotations Then 9 ea Rinse/repeat down to 1. Mixed it up some to do bearcrawls,…

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September 17, 2020

IPC week 1 at Blue Collar

THE SCENE: Decidedly Gloomy.  Everyone anxious to start. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Should have arrived early and done this OYO. THA-THANG: EMOM (called by app)- 3 burpees 3 Burpees (Begins Rd & EMOM timer) 50 Hand Release Release Merkins 100 Leg Raises 150 Jungle Boi Squats “2Spoonz Style” 200 Big Boy Sit-ups 250 Stationary Lunge Steps (ct ea…

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September 17, 2020

IPC week 2 at Blue Collar

THE SCENE: Right amount of Gloom. F3 WELCOME & DISCLAIMER WARM-O-RAMA: OYO: what ever you need to prepare while instructions were instructed. THA-THANG: This will go on for ever, feel free to watch the 24 min video of instructions from F3 Greenwood if you would like to skip reading the instructions. Place coupon at Shovel Flag.  Start timer.  Complete…

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