February 26, 2020

Counting backwards workshop.

THE SCENE: A Very Wet and rainy 50 degrees. F3 WELCOME & DISCLAIMER Pax were disclaimed and warned! WARM-O-RAMA: SSH x20, Merkins x20, Air squats x20 THA-THANG: Rep scheme:  10. 8, 6, 4, 2 at each station.   6 stations and 6 pax at each one. Pax performed 10 reps at each station then rotated till each pax had a…

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February 26, 2020

VQ Push-o-rama

THE SCENE: 40*F cool, damp air. The Arcadia parking lot has never been so full. We had to avoid all the trailer hitches during our moseys. F3 WELCOME & DISCLAIMER This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be…

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February 19, 2020

Smoked Shoulder, Legs, and Butts

THE SCENE: Windchill near freezing. I arrived a bit early to count the light poles (probably for the 10th time), because I can never remember how many there are. All of a sudden lots and lots of cars started showing up. Surprising, since I was the only HC in #mumblechatter. If you post it, they will come. F3 WELCOME…

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February 17, 2020

Burpees ’round the park

THE SCENE: Dry, 48 degree at the start, fresh diesel scent in the air from the trash trucks. Sunrise by the end of the workout means Spring is around the corner! F3 WELCOME & DISCLAIMER: Welcomed and disclaimed in brief.   WARM-O-RAMA: SSH IC x30, Imperial Walkers x30, daisy pickers x15, stretch yourself x1min THA-THANG: 2 sections to the…

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February 11, 2020

Oscar’s Q – 1/15

THE SCENE: January 15th. Probably cold if I remember correctly F3 WELCOME & DISCLAIMER I’m sure WARM-O-RAMA: Yes. THA-THANG: Did that too. MARY: Probably. COUNT-OFF & NAME-O-RAMA: 5 PAX. Oscar (QIC), Landline, Innuendo, Black Diamond, Chuck E. Cheese CIRCLE OF TRUST/BOM: Did it. MOLESKIN: ANNOUNCEMENTS: Too late now.

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February 10, 2020

Soggy Belly Buttons

THE SCENE: 54 and moist F3 WELCOME & DISCLAIMER Check WARM-O-RAMA: SSH X25 IW’S X20 HILLBILLIES X10 ARM CIRCLES X10 forward/reverse MERKINS X10 THA-THANG: 30 sec AMRAP with 12 sec rest Burpees Freddy Mercury Merkins Bonnie Blairs Shoulder Taps Curls with CMU Overhead Presses with CMU Bobby Hurley’s Mtn Climbers After each circuit we moseyed to the pavilion and…

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February 5, 2020

Rucks, a Sandbag, and “Cindy” Galore

THE SCENE: Wet and cooler than anticipated but still nice. F3 WELCOME & DISCLAIMER A disclaimer that would have made even the grumpiest lawyers proud. WARM-O-RAMA: 25 x SSH IC 20 x arm circles forward IC 20 x arm circles reverse IC 10 x Merkins IC Grab sandbag and rucks and head to District 5 (Roller Hocker Rink) THA-THANG:…

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February 3, 2020

Calling the Wolves

THE SCENE: A cool 52F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IC Imperial Walkers x 10 IC Good Mornings x 10 IC Slow Squat x 10 IC Slow Merkin x 10 IC THA-THANG: Dora-cides Partner up. Three markers are set at 25 yds, 50 yds, and 100 yds. Partner 1 runs to 25 yd marker and does…

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January 27, 2020

Asinine is as Asinus does

THE SCENE: 46ish and moist. Parked in no man’s land bc YHC was not privy to acceptable parking area. Lesson learned. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm circles x 10 Reverse ac x 10 DPs x 10 IC IWs x 20 IC SSH x 20 IC THA-THANG: Bears N Burpees  Bear Block Crawl to 25yds. 25 Burpees Mosey to…

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January 25, 2020

Diamonds are Forever

THE SCENE: Monday Feb. 20 (MLK Holiday). 20 Degrees. It was cold. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. 2 showed up a few minutes late due to frostbite suffered while Pre-Rucking WARM-O-RAMA:25 side-straddle hops 15 Daisy Pickers 20 Imperial Walkers 20 Batwings (20 forward arm circles, 20 backward arm circles, 20 seal claps, 20 overhead claps all without lowering…

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