February 4, 2019

Who’s that dude yelling at us with the headlamp on??

THE SCENE: Chilly with a locked Football Field – perfect setting to do an audible on the workout F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Mosey around the parking lot SSH IC x25 Daisy Pickers IC x15 Hillbillies IC x 15 Arm Circles IC (sorta) x 10 frontwards and backwards THA-THANG: Indian Run down to Wolf River Blvd and back to…

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February 4, 2019

A Tour de la Levee

THE SCENE: 58°. Moistish. Early. Provocative. Somewhat dangersome. In other words … a typical Monday in the King’s court. F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH IC x 20 Imperial Walkers IC x 15 Plank Jacks IC x 15 Arm Circles IC x 10 Merkins IC x 10 THA-THANG:  Mosey to Skate Park Bear Balls to the Wall Partner up…

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January 30, 2019

It wasn’t cold for long.

THE SCENE: Clear crisp dark skies and bright stars F3 WELCOME & DISCLAIMER —Disclaimed WARM-O-RAMA: Mosey to the field. 20 ssh – ic THA-THANG: 6 Continuous Loops 15x (2=1) uneven curb merkins 53’4” (width of the football field) lunge walk 53’4” hill billy walk conversation pace run half way around the field Acceleration run back to the curbs (120 yards…

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January 29, 2019

Overdue BB from the Lair

THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH-25 IC, Daisy Pickers-10 IC, Overhead Claps-10 IC, Mountain Climbers-10 IC, Mosey together to field closest to the playground of pain! THA-THANG: 11’s on the field. 1-Jump Squat 10-Monkey Humpers You know the rest of the story Playground Circuit 2-Pull-ups Partner Leg Push Down, 3 is 1 for 5 each Partner…

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January 9, 2019

Playground of Pain

THE SCENE: Unusually warm F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH-19 IC, Mountain Climbers-19 IC, Imp. Walkers-19 IC Mosey to the playground THA-THANG: Playground of Pain circuit. 4 groups of 2 PAX completed the following circuit with no rest for 5 rounds.  Pull-ups-5 180 degree squat jumps-5, front and back is 1 Burpees-5 Merkins-5 Mosey to field for running The…

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January 3, 2019

Be A Life Long Learner

THE SCENE: WET F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH 20 IC Daisy Pickers 15 IC Wind Mills 15 IC Tempo Squats 20 IC Indian Run around the lake THA-THANG: Tire pull was time keeper( 1 Lap around half field) Once Lap was completed all PAX switched exercise. CMU (Squat, Curl, Press) Bucket (Squat) Sand Bag (Clean and Throw) CMU…

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October 3, 2018

Colombian Necktie at Berm

THE SCENE: The Levee: 74F , Cloudy with the smell of blood in the air F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm Circles 20 IC Forward Arm Circles 20 IC Reverse Side Straddle hop x 30 IC   THA-THANG: Mosey to the danger zone (aka Soccer field). Colombian Necktie exercise: Mix of burpee and absolution in 8 count 1: On your…

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October 3, 2018

Reznor VQ

THE SCENE: Cool morning with an extra dose of dew in the grass F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 Side straddle hops in cadence 10 lunges each leg on your own 10 Merkins in cadence 10 burpees on your own 1 lap around the track THA-THANG: -Mozy to soccer field, find a partner 2 times down and back: Wheelbarrow crawl,…

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September 10, 2018

Mosey round the Berm

THE SCENE: 65 degrees and perfectly cool F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x30 IW IC x30 Daisy Pickers IC x30 Smurf Jacks IC x20 THA-THANG: Mosey to the track .25 mi (plank til all-in) Shoulder Taps IC x25 Burpees OYO x25 .25 mi (Flutter kick til all-in) Freddie Mercury IC x25 BBS IC x25 .25 mi (Al…

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September 5, 2018

The Battle for Guantanamo

THE SCENE: There was weather – nice weather F3 WELCOME & DISCLAIMER: Delivered WARM-O-RAMA: SSHs in Cadence Shoulder Taps Mountain Climbers THA-THANG: The Battle for Guantanamo 2 Teams of six: 300 Burpees 600 Merkins 600 LBCS 700 Squats 100 SSHs (together in cadence) And a race for coupons Looser suffers Guantanamo. (It was a tie, LAME!) Everyone suffered Guantanamo, TWICE!…

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