September 30, 2020

Indian Run laps around the Morg

F3 WELCOME & DISCLAIMER:Done. WARM-O-RAMA:SSH’s, Windmills and High Knees THA-THANG:Completed a lap of the park while doing the Indian Run routine. Once we got back to Startex we did 25 Big Boy Sit-ups OYO. Then did another Indian Run lap stopping at the old Morg Startex parking lot to do high planks and each person gave a personal memory…

Read More

September 17, 2020

Game of Chance

THE SCENE: Appropriately Gloomy. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 12 Daisy Pickers 10 Arm Circles IC (each direction) THA-THANG: Let the Pax roll the dice on this one, literally.  A foam dice had the following exercises and numbers: 50 Blockees 100 Over head Presses 150 Chest Presses 200 Swings 250 Curls 300 Squats This was done…

Read More

September 14, 2020

Fellowship of the ring

THE SCENE: Cool breeze, 72 degrees, mid-September at the Morg. Bootheel and YHC finished the IPC challenge week 3 at Blue Collar. Choker said this was a good idea. Now I understand sarcasm. Nice to have a Willy Loman from F3 Cherokee, Brad Pitt. He was only 67 and outran all of us. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA:…

Read More

September 8, 2020

A Turbl Idea

THE SCENE: Came early to do the IronPAX challenge week 2 with the Blue Collar boys. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH, Daisy Pickers, Imperial Walkers, Arm Circles THA-THANG: The Sheldon Cooper MARY: COUNT-OFF & NAME-O-RAMA: 5:  Bootheel, Choker, Esquire, Potter, Sleep Number CIRCLE OF TRUST/BOM: Brief. MOLESKIN: Qing the 2nd half of a doubleheader when the 1st half…

Read More

July 27, 2020

8 Days of Summer

THE SCENE: Dark, cooler than expected F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 SSH, 15 Imp Walkers, 15 Hill Bills, 10 Daisy Pickers, 10 Front Arm Circles, 10 Back Arm Circles THA-THANG: 8 Days of Summer (like 12 Days of Christmas if you’re familiar). 8 cones down a straight road about 100-150ft apart. Run to the first cone, do one…

Read More

July 27, 2020

Rainbow Warriors

THE SCENE: a slight cloudy drizzle turned into a glorious full double rainbow. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Imperial Walkers IC x 15, Hillbillies IC x 15, Overhead claps IC x 15, Daisy Pickers IC x 15. Mosey to the Cricket Pitch. THA-THANG: 3 sets of 30 squats, 20 lunges (2 is 1), 10 Merkins, mosey the entire…

Read More

July 27, 2020

Another Hot in at The Morg

THE SCENE: It was hot F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH, imperial walkers, hillbillies, daisy pickers, LAC x 15 IC THA Thing We did a bunch of exercises with CMU in the field. Lots of overhead presses, farmer carries, blockies with the CMU. several squats and lunge walks. finish the field work with laying the CMU on the…

Read More

July 19, 2020

tens and elevens

THE SCENE: hot F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 15 SSH IC 15 Imp. Walkers IC 15 Hillbillies IC 15 Daisy Pickers IC THA-THANG: Mosey to hill for what I call 10s: 10 crunches at top, 1 merkin at bottom, 10 crunches at top, 2 merkins at bottom. Escalate by 1 every time you do Merkins at bottom until…

Read More

July 15, 2020

Evolution (1/2) Mile

THE SCENE: The usual. F3 WELCOME & DISCLAIMER: Gaven. WARM-O-RAMA: Rucks up. THA-THANG: The Evolution Mile(ish). The idea is to gradually get taller or “evolve” over the course of traveling one mile. This was STUPID and I’ll never do it again. But it happened this morning and there’s no going back so let’s just move on. Here’s how it…

Read More