January 19, 2021

Follow Up Yoga

THE SCENE: Balmy 47 degrees F3 WELCOME & DISCLAIMER Done PRE-WARM-O-RAMA: Hose Dragger and Nature Boy rucked a little over 2 miles Pops and Roots did a quick 10min pre run THA-THANG: Yoga MARY: Yoga COUNT-OFF & NAME-O-RAMA: 5 CIRCLE OF TRUST/BOM: Breathe MOLESKIN: ANNOUNCEMENTS:

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January 18, 2021

Bauer Hour 5: 2200-2245

THE SCENE: 10pm; Bauer Hour 5.  I had posted for the opener at 6pm, then went home for dinner and a few hours with the family before coming back out for my Q.  I figured the temp (low 30s), darkness, and 4 straight workouts would have thinned the crowd out a bit and we’d be down to just the…

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January 14, 2021

Big Boy Superset

THE SCENE: A balmy 39 degrees with a parking lot full of pax. Largest group ever at the Armory. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter 20 burpees oyo Daisy pickers 10 in cadence 10 tempo squats in cadence THA-THANG: With 15 pax we had to pair up. With one group of 3. 2  rounds of supersets lateral raises,…

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January 12, 2021

Burpees and Bear Crawls

THE SCENE: Cold as *$&%^ F3 WELCOME & DISCLAIMER: Done and Done….this will be important later WARM-O-RAMA: Daisy Pickers x 15 IC Imperial Walkers x 15 IC Motivators down from 6 THA-THANG: Mosey around the lake stopping at each light post 1st 3 Posts: 10 Merkins Next 3 Posts: 20 Squats Next 3 Posts: 5 Merkins Last 3 Posts:…

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January 7, 2021

Playlist & Protein Balls

THE SCENE: Low 40’s F3 WELCOME & DISCLAIMER: Done. No FNG’s present WARM-O-RAMA: SSH, Merkins, Daisy Pickers, Stretch OYO, Mosey 1 lap around parking lot THA-THANG: Run approximately 40 yards and back after each set of the following exercises 3 rounds with CMU Burpee jump overs 10 Goblet squat 10 Curls for the girls 10 American Hammer 10 2…

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December 31, 2020

Bakers’ Dozen

THE SCENE: Armory; 34 degrees.  Nuff said. F3 WELCOME & DISCLAIMER: Disclaimed WARM-O-RAMA: SSH x 29 IC THA-THANG: 17 parking spots w/1 exercise card gently placed neatly in spot 1 PAX per parking spot AMRAP until timer (2:00) sounds Recover and rotate clockwise until told to commence Body Builder Body Bag Builder Bear Crawl Alternating Shoulder Tap Squat Burpee…

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December 23, 2020

Aggressive w/ the Cone Spacing

THE SCENE: Approximately 50 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 40 Daisy Pickers IC x 10 Imperial Walkers IC x 15 Arm Circles IC x 20 Tempo Squats IC x 10 THA-THANG: Merkin 3/4 Mile: Run 3/4 mile with 25 merkins at each 1/4 mile (75 total merkins) 11’s on grass field behind the school: Burpees,…

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December 22, 2020

The Hill At The Armory

THE SCENE: Around 36 degrees with a nice layer of ice crispiness on the grass. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side straddle hops 20x IC Daisy Pickers 12x IC Imperial Walkers 15x IC Arm Circles 20X Front, 20x BACK IC Mozzy the circle around park THA-THANG: At the bottom of the hill by the road CMU work, bear…

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December 15, 2020

Santa’s 25 to Feel Alive!

THE SCENE: A cold dark 30 degrees. Perfect for training. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter 20 burpees  OYO to get the body warm right off the bat. Special thanks to Landline for introducing me to this. Tempo Merkins 10 Tempo Squats 10 THA-THANG: A little mosey with 3 stops for 25 dips, 20 Derkins, and 15 merkins…

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November 24, 2020

That’s where my shoulders are

THE SCENE: 30 something degrees…cold with a bit of fog hanging over the baseball fields F3 WELCOME & DISCLAIMER: Welcomed and Disclaimed WARM-O-RAMA: 20 – SSH 10 – Daisy Pickers 11 – Imperial Walkers 10 – Merkins IC (so really 20 if you’re counting) Mosey to the concession stand 10 – Derkins IC (so really 20 if you’re counting)…

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