August 12, 2020

going up

THE SCENE: august weather F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH IC 25 Imp. Walker IC 15 Hillbilly IC 15 Daisy Picker IC 10 THA-THANG: Mosey around Senior Center. Then mosey to pull-up bar area. Partner up. With partner, you are collectively reaching each rep count listed below. While partner runs to second telephone pole down sidewalk, other partner…

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March 17, 2020

Running around the block

WARM-O-RAMA: A few exercises and stretching THA-THANG: We lined up on the track and YHC invited the PAX to run about 85% as if it was a race for 800 meters for the purpose of finding a partner or two who could keep pace.  The plan worked and the fastest were paired together, the slowest were paired with the…

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March 13, 2020

Reverse Running

THE SCENE: Mid to low 60s. Great day to be alive. 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 safe and modify exercises if you need to. WARM-O-RAMA: 400m mosey with 2×100 running backwards…

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February 21, 2020

pee yews

THE SCENE: cold. F3 WELCOME & DISCLAIMER mmhmm WARM-O-RAMA: 15X ssh IC 10X arm circles IC 10X arm circles reverse IC 15X daisy pickers IC THA-THANG: 1 lap around track, and then a little more just to end up at pull-up bars. I broke the PAX into group A and B. While one group does 30 seconds of PUs…

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January 31, 2020

Barracks Rainy Miles n Pull-Ups

THE SCENE: 43 and rainy, yet seemed a perfect fit for this fine Friday F3 WELCOME & DISCLAIMER: YUP, in full WARM-O-RAMA: SSH IC x25 Daisy Pickers IC x10 Imperial Walkers IC x10 Stretch OYO THA-THANG: Mosey’d to pull-up bars for start.  PAX challenged to hit 4 miles and 80 pull-ups.  With 9:20’/mi pace and 4 minutes to complete…

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October 4, 2019

Stair Racing at the Barracks

This backblast is dedicated to Paul Goldschmidt’s tippy toes and all the Braves fans out there! THE SCENE: 70 degrees and blustery. YHC donned some cardinal red and arrived early to spend some time in prayer. The PAX started trickling in, some did warm-up laps. COBOL ran from his house then went hunting for a bathroom.  F3 WELCOME &…

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September 20, 2019

Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups. F3 WELCOME & DISCLAIMER: ✓ WARM-O-RAMA: SSH x30 IC Arm Circles (F&B) x20 IC Inchworm x5 OYO IW x15 IC 400m warmup mosey THA-THANG: Merkin Mile: 4x400m with 25 merkins following each lap Last two laps faster than first two Hold plank after final 400 until…

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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 23, 2019

Negative Split 5K

AO: The Barracks QIC: Handsy THE SCENE: Muggy, not too hot. But real muggy. F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: One easy mosey lap around the track followed by about 5 minutes of stretching. THA-THANG: We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran…

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August 22, 2019

Sorry for the Relay

THE SCENE: Warm…Dry…WARM F3 WELCOME & DISCLAIMER  Yes, completed 2 times for the stragglers. WARM-O-RAMA: 10 Soulja Boy Shuffles, 15 Imperial Walkers, 15 Hill Billies, 10 Daisy Pickers, 30 seconds free stretch. Mosey around the track 1 lap. The mosey included: butt kickers, high knees, and karaoke. THA-THANG: Split into pairs to run a relay race. One PAX will…

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