September 6, 2019

Softball’s VQ

THE SCENE: Shiniest AO in the land, weather was a nice cool 65 for Softball’s VQ F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: -SSH x20 -Daisy Pickers x20 -Arm Circles x20 -Little Mosey around Neverland THA-THANG: Knocked it out of the park with a 4 station  beatdown ( rotating after each set!!! Burpees x 110 American Hammers x 110 Merkins…

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September 4, 2019

Things got chirpy

THE SCENE: Shiniest AO in the land, weather was great, Birds-R-Real VQ F3 WELCOME & DISCLAIMER WARM-O-RAMA: Pyramid style: SSH IC 20-15-10 Imperial Walkers IC 20-15-10 Shoulder Blasters IC 20-15-10 THA-THANG: Little mosey around the parking lot Dropping some BOMBS on Neverland: 50 burpees, 100 over head claps, 150 merkins, 200 BBS, 250 squats MARY: American Hammers 20 IC WW1…

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August 27, 2019

Quixotic, but magnificent

THE SCENE: “So come with me, where dreams are born, and time is never planned. Just think of happy things, and your heart will fly on wings, forever, in Never Never Land!” WARM-O-RAMA: SSH x 33 IC Windmills x 10 IC Overhead Clap x 9 IC Smurf Jacks x 10 IC Merkins x 20 IC Squats x 20 OYO…

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August 20, 2019

Lucky 7 of Diamonds

THE SCENE:  Humid (duh), upper 70s F3 WELCOME & DISCLAIMER:  WARM-O-RAMA: SSH x 25 IC Imperial walkers x 15 IC Mountain climbers x 20 IC Hillbillies x 15 IC Arm circles x 10 IC (+ reverse) 1 Lap THA-THANG: Zombie walk (lunges length of the field); Al Gore until all in Zombie crawl back 7 of Diamonds Place 4…

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August 9, 2019

Fly Like A Bird – Neverland

THE SCENE: No clouds in sight at the shiniest AO in Memphis.  It was a great day for flying! F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: Typical warmup to get those muscles ready for flight, i.e. daisy pickers, air squats, arm circles, etc. THA-THANG: Eight HIM soared as Toucan led the way!  We had an string of pearls, (run 100…

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August 5, 2019

Berm or bust

THE SCENE: A cool but moist 69° F3 WELCOME & DISCLAIMER: Yup WARM-O-RAMA: SSH IC X25 IW IC x20 Daisy Pickers IC x20 Small arm circles IC x10 (+ reverse) THA-THANG: AMRAP for 30 seconds each (5 rounds): – Merkins – Flutter Kick – Carolina Dry Docks – WWI Situps Next, several pax will farmer carry dumbbells or two…

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July 23, 2019

Watership Down in Neverland

THE SCENE:  Brutiful. 70˚ and narry any humidity. F3 WELCOME & DISCLAIMER  Did it. Done. WARM-O-RAMA: Chatty fellers Zima and Tiger Lily are. Not distracting at all for this PAX who is amazing at cadence. Arm circles x 20, Reverse AC x 20, DPs x 10 IC, IWs x 20 IC THA-THANG: Tote our CMUs and 4 water jugs…

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June 28, 2019

Zima’s Birthday Cake

THE SCENE: Beautiful, calm 70° morning at the shiniest AO F3 WELCOME & DISCLAIMER: Done and done WARM-O-RAMA: SSH INC x25 Daisy Pickers IC x15 Imperial Walkers IC X15 Small Arm Circles IC x10 (+ reverse) THA-THANG: Since the QIC is turning 47 tomorrow, we started with some 4+7=11’s: Merkins and Monkey Humpers with a run across the parking lot…

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June 25, 2019

40 Minutes of Hell with the Lost Boys

THE SCENE: A cool yet moist 67 degrees. F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: SSH IC X20 DAISY PICKERS IC X 15 THA-THANG: Moseyed around the short side of the running/walking trail. Partner 1 performed the exercise while Partner 2 backpedaled 50 yards and performed 1 rep of Bobby Hurley, Burpees, or SSH before jogging back and switching out with…

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June 7, 2019

Backblast Minimalism

THE SCENE: A cool 70ish degrees.  The sky was a little lightningy, but far off and unaccompanied by thunder.  Let’s do this. F3 WELCOME & DISCLAIMER Welcomed & disclaimed. WARM-O-RAMA: Not today. THA-THANG: Ruck Merkin/Squat Mile(s) Ruck up and move.  Stop every 1/4 mile to perform 25 ruck merkins.  After two rounds my back was really feeling the ruck…

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