May 27, 2020

Is it hot in here?

THE SCENE: Great weather – rain held off, ground slightly damp, little humid making for some sweaty PAX. F3 WELCOME & DISCLAIMER – Done WARM-O-RAMA: Good warm-up – got the heart-rate going early: SSH x 25 IC Daisy Pickers x 12 (maybe 11, could have been 14.  Gloom-horn from one of the PAX threw us off count) IC Merkin…

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May 6, 2020

Put me in Coach

THE SCENE: A beautiful spring morning – 50 Degrees and Clear F3 WELCOME & DISCLAIMER PAX was welcomed with a story of my College years.  My dreams came true.  I landed a tiny scholarship to play Merica’s pastime.  I was the best back-up to the bull-pen catcher in the Universe. WARM-O-RAMA: SSH IC X 25 Imperial Walkers IC X…

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May 4, 2020

KOTB at The Levee

THE SCENE: The Levee. 66 degrees and smuggy F3 WELCOME & DISCLAIMER *Disclaimed WARM-O-RAMA: SSH x 20 IC Lil’ Mosey THA-THANG: Route 66-ish Light pole to light pole 3 separate exercises x 20 reps/each OYO Merkins BBSU Squats Recover Mosey as Group to next light pole Rinse and Repeat until end of Route (11 poles x 20 reps/exercise=220 reps/exercise…

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April 29, 2020

It’s Good to be Back

THE SCENE: Lightning and thunder had passed earlier in the night and the ground was a bit wet.  But I love working out in this weather – 59 degrees – perfect. F3 WELCOME & DISCLAIMER:  Done and Done.  COVID disclaimer done as well – no fist-bumps, hugs, kisses, etc. WARM-O-RAMA: It’s been awhile, so I need to spend some…

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February 21, 2020

Pronto Pup Q – Frozen Blocks at The Levee

It was freakin freezing!  Feels like 18, temp 24.  PP wanted us to haul around CMUs that I think were made of ice.  PAX were shaking their frozen hands all 45 minutes trying to restore feeling to their finger tips.  We did a tons of hard reps on Route 66 with the CMUs.

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February 19, 2020

HIT! But Choker

Demands It and We Hate Him For it, but we do it anyways. Welcome to the Meat Locker, we’ll try to get warm. WARMERoma Arm circles x 10, Rev arm circles x 10 DPs x 10 IC, IWs x 20 IC, SSH x 51 IC (planned 30 but when Steiny said something about “Oh, we thought you forgot those”…

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February 17, 2020

Shoota at The Levee – Guest QiC

THE SCENE: Crisp and clear 42 F3 WELCOME & DISCLAIMER:  YUP WARM-O-RAMA: SSH x20IC, Imperial Walkers x20IC THA-THANG: Mosey to planter wall. 40s with Derkins & Dips, 30 derkins x 10 dips, 25 derkins x 15 dips, 20/20, 15/25, 10/30 Box jumps x 20, box jumps x20, irkins x20 Mosey to parking lot, line up around parking space lines,…

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