September 11, 2019

9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time WARM-O-RAMA: In cadence x 12 Polka Step Arm Circles (x 16) Imperial Walkers Hillbillies Daisy Pickers (slowly) THA-THANG: Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all…

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September 7, 2019

Run DMC at the New U of M Bridge

THE SCENE: a blue LED glow and a refreshing north wind welcomed us F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH IW Hillbillies Daisy Pickers IC x 15 THA-THANG: Mosey from track to new U of M pedestrian bridge (.3 miles) stopped for 20 box jumps along the way “Run DMC” D – dips at the base of the bridge,…

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September 4, 2019

Dora & Pull Ups with a Burpee Twist

THE SCENE: Dark, warm. F3 WELCOME & DISCLAIMER Yes. Had an FNG, so YHC spent a little more time explaining F3.  WARM-O-RAMA: 25 SSH’s, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hill Billy’s, 10 LBAC’s (forward and backwards). THA-THANG: Starting now, Every 3 minutes, PAX completed 5 burpees. PAX split into pairs, then moseyed to the playground. There, PAX completed…

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September 3, 2019

“It’s Time”.

THE SCENE: The Sandiest of all Lots; warm and muggy F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 17 IC THA THANG: 10 Parking Spots + 2 additional alleys were designated a certain exercise/ea PAX would pick a starting Parking Spot to start exercise YHC set timer for 1 Minute for PAX to perform AMRAP their designated exercise until timer…

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August 30, 2019

crabs and bears

THE SCENE: The Barracks. Felt like late October. Amazing.F3 WELCOME & DISCLAIMER Done.WARM-O-RAMA: SSHx25 IC Forward Little Baby Arm Circles x15 IC Reverse Little Baby Arm Circles x15 IC Imperial Walker x15 IC Hillbillies x15 IC THA-THANG: Round 1: 30# Indian Run Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off…

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August 28, 2019

ATM’s at Old Forest

AO: Old Forest QIC: Handsy THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH (IC) – 25 IW (IC) – 15 Hillbillies (IC) – 15 Daisy Pickers (IC) – 10 Arm circles, forward then backward (IC) – 20 THA-THANG: All…

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August 26, 2019

JV Ultimate Frisbee Action

THE SCENE: plenty humid, but not too bad out!F3 WELCOME & DISCLAIMERWARM-O-RAMA: SSH x25 Daisy Pickers x15 Imperial Walkers x15 Polka Stretch x15 Arm Circles x 32 THA-THANG:Mosey to Amphitheater field for ultimate where we splits into teams. Whenever someone drops the disc, there is a penalty. 1st Half was 2xburpees; 2nd Half was 2xJump Lunges. At halftime (0730)…

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August 26, 2019

Play the Hand You Are Dealt

THE SCENE: Ye Olde Forest; 76 and pekid F3 WELCOME & DISCLAIMER: *Follow Me: Capri Mosey WARM-O-RAMA: SSH x 26 IC THA THANG: Dealer’s Choice Taking Turns, clock-wise rotation: 1 PAX would Bear Crawl to center of circle Reach into Cap’n Merkin’s cranium and pull out a playing card Announce the Exercise written on card Set Timer for 1…

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August 23, 2019

Negative Split 5K

AO: The Barracks QIC: Handsy THE SCENE: Muggy, not too hot. But real muggy. F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: One easy mosey lap around the track followed by about 5 minutes of stretching. THA-THANG: We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran…

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August 21, 2019

3 Rounds of 11s at Old Forest

THE SCENE: Full parking lot because of another workout group that meets very sporadically. These men and women need F3 and FIA in their lives. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x20 IC Daisy Pickers x15 IC Forward Arm Circles x10 IC Reverse Arm Circles x10 IC IW x15 IC Merkins x10 IC 30 seconds to stretch OYO…

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