May 17, 2018

Pre-Beach Beat Down

THE SCENE: It was already bright and hot as the PAX arrived… F3 WELCOME & DISCLAIMER:  WARM-O-RAMA: – SSH X 20 in cadence, mountain climbers X 20 in cadence, shoulder taps X 20 in cadence, arm circles X 10 each arm in cadence, Helicopters X 10 both sides in cadence, butt kickers X 20 in cadence, Daisy-pickers X 15…

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May 14, 2018

The Berm

The scene: Humid but Sunny F3 Welcome and Disclaimer – Done Warm 0 Rama – 30 second intervals 5 exercises x 3, slow to fast Tha-Thang – Circuit with Lil’s mosey in between, 4 circuits Mary – Freddie Murphey’s 25 on a 3 count, Spider-Man until 6:15 In the words of Vocals, “Appropriately smoked” Pax Count 9 Not a…

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February 1, 2018

The Millennial

THE SCENE: The Berm, a scorching 48F F3 WELCOME & DISCLAIMER WARM-O-RAMA: None. THA-THANG: Goal is 2000 total count as a team. Pax will do 10 rounds of various exercises, each followed by a 100 meter run. Pax attempt 100 reps per round, but to stay together and respect time, round ends/ run begins when the first HIM completes his…

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January 25, 2018

Coupon Runs + Leg Exercises = GMTs

THE SCENE: Clear skies, light breeze, 32° F3 WELCOME & DISCLAIMER WARM-O-RAMA: No flag 10 burpee penalty Baby Arm Circles IC x 40 (half forward, half reverse) Mosey around building AMRAP Merkins while late PAX do their no flag 10 burpee penalty THA-THANG: Mosey to calisthenics area; pick up coupons on the way. Divide PAX into two groups. Group…

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January 23, 2018

Submission on a Mission

Date: 01/23/2018 AO: Bermuda Triangle QIC: Gus PAX: Gepetto, Soybean, Rabbit, Lipton, Ozark, Toms, Cataract, Snookie, Shoestring, Commando, Moth Balls, Shy Guy, Gus | FNGs: Krueger, Bullwinkle, Minor Prophet Conditions: Shorts Weather WELCOME DISCLAIMER Warm-O-Rama Side Straddle Hop IC x 15 Squat IC x 15 Wide Squat IC x 15 Prisoner Squat IC x 15 Little Baby Arm Circle IC forward x 10,…

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January 18, 2018

Leg-uary 18th

THE SCENE: Icy, snowpacked 16F F3 WELCOME & DISCLAIMER WARM-O-RAMA: Capri lap SSH x 18 IC Windmills x 18 IC Finkle swings x 18 IC (each leg) Cotton pickers x 18 IC THA-THANG: *mosey to hill near workout area* Dora 1-2-3’s (Leg Edition) PAX partnered up. PAX 1 performs selected exercise at top of hill while PAX 2 moseys…

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January 16, 2018


THE SCENE: Snowy, windy, 17F F3 WELCOME & DISCLAIMER WARM-O-RAMA: Capri lap SSH X 10 IC Imperial walkers x 10 IC Cotton pickers x 10 IC Chinook x 10 IC THA-THANG: Leg Mile PAX moseyed around Sea Isle Park stopping every 1/4 mile to perform an exercise. 1st 1/4 mile = squats x 50, 2nd 1/4 mile = calf raises…

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January 11, 2018

Super Simple? Simply Super!

QIC: Lazarus THE SCENE: 60F with a light rain for a wonderful gloomy start to the day! F3 WELCOME & DISCLAIMER WARM-O-RAMA: Jumping Lunges x20 Lizard Hops x20 Handstand Kick-ups x10 Super Burpees x10 Mosey around park to the playground. THA-THANG: Simple Super Sets: Pull-ups x5 Hanging Leg Raises x10 Merkins x20 High Knee Jump Squats x10 4 Minute Rest…

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January 9, 2018

We Heart Pavers

AO: The Berm QIC: Toms PAX: Bruce, Cataract, Snookie, Soybean, Shoestring, Ozark, Commando (0 FNGs) Conditions: 40ish and hazy. Cool and a little wet from yesterday‘s rain. Welcome Disclaimer, etc., etc. Warm-a-Rama: Mosey around building SSH x 20 IC Cotton Pickers x 15 IC Arm Circles x 10 IC (each arm) Imperial Walkers x 10 IC The Thang: Mosey…

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January 2, 2018

Backblast 1/2/2018

AO: The Berm Q: Lipton (VQ) PAX: Shy Guy, Gepetto, Shoestring, Bruce, Anklet, Ozark, Slots, Soybean, Bookworm, Lipton (10 total) Conditions: 9 degrees…fahrenheit    Warm-a-Rama: PAX were welcomed and treated to disclaimer.  Side Straddle Hops x25 Imperial Walkers x15 Arm Circles x10, reverse High Knees/Butt-Kicks The Thang: We did a series of laps around the McWherter with every half-lap…

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