December 13, 2019

To Ruck or To Run…That is the Question

THE SCENE: 5am, cloudy, mild morning temps in the mid 40’s. Germantown’s finest were parked at the startex. They left as we started to gather. F3 WELCOME & DISCLAIMER None was given because the QIC was not chosen until half way through the ruck. WARM-O-RAMA: Walk from the car to the shovel flag (or in U-Rocks case, also carry…

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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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October 28, 2019

Old Forest Four Corners

THE SCENE: Dark and 60 degrees.F3 WELCOME & DISCLAIMER Done.WARM-O-RAMA: Side-straddle-hop x50 Imperial Walkers x10 Daisy Pickers x10 Hillbillies x10 Windmills (slow) x10 Mosey to Bike Gate Merkins x10 OYO Mosey back to Startex THA-THANG:Four Corners Corner 1 – x15 Burpees (OYO) Spring to Corner 2 Corner 2 – Merkin until relieved Bear crawl to Corner 3 Corner 3…

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October 11, 2019


THE SCENE:  Straight up tasty. F3 WELCOME & DISCLAIMER  Doneskis WARM-O-RAMA: 20 SSH 10 imperial walkers 10 East TN Hillbillies 400 mosey with straight aways high knee then butt kicks 400 mosey’n THA-THANG: 2×400 Sprint straight aways 10 squats after each sprint then 20 Squats  2×400 again 5 squat jumps (its like a thing where you squat then jump) after…

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October 8, 2019

raising hips

THE SCENE: The Green Mile. Beautiful october sunrise over the lake.F3 WELCOME & DISCLAIMER doneWARM-O-RAMA: SSH x 20 IC Imperial Walker x 12 IC Hillbillies x 12 IC Daisy Picker x 12 IC THA-THANG: Started off with a quick little message to discuss during first mile with a partner, Just wanted everyone to be thinking about goals. How is…

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October 2, 2019

CMU Work at Old Forest – 9-30-19

AO: Old Forest QIC: Handsy THE SCENE: Meh F3 WELCOME & DISCLAIMER: Did it. WARM-O-RAMA: SSH (IC) – 40 Windmill (IC) – 10 Arm Circle (IC) – 20 Daisy Pickers (IC) – 10 IW (IC) – 15 THA-THANG: Partner up, Dora-ish style. Partner 1 moseys to playground and does AMRAP pull-ups, then moseys back. While Partner 1 is gone,…

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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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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 4, 2019

I got the 6.

THE SCENE: Green Mile; damp F3 WELCOME & DISCLAIMER:  WARM-O-RAMA: SSH x 12 IC SSH x 12 IC THA-THANG: Run 3.89 something miles. Before starting the running PAX performed 10 Hand-Release Burpees (HRB) OYO. Run 1st Mile. Al Gore until all in. PAX performed 10 HRB OYO. Repeat after each Mile. MARY: Nope COUNT-OFF & NAME-O-RAMA: 13; Stephen King,…

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