November 6, 2019

wolf on dueling buttes

THE SCENE: Arcadia. Nice and cool. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH IC x12 Windmills IC x 12 Imperial Walker IC x 12 Hillbilly IC x 12 THA-THANG: Mosey to the “dueling buttes” at the front of Riverdale school. Partner up for a round of “WOLF”. While your partner runs up the dueling buttes (sidewalk, hill, parking lot,…

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October 8, 2019

Arcwolftrict 5

THE SCENE: F3 WELCOME & DISCLAIMER: Aye. WARM-O-RAMA: SSH x20 IC Daisy Pickers x15 IC Hillbillies x16 IC Arm Circles x10 IC (each direction) THA-THANG: F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps…

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August 19, 2019

Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IC Imperial Walkers x 10 IC Merkins x6 IC THA-THANG: Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must…

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August 7, 2019

HIIT The Deck!

THE SCENE: Partly Cloudy, Humid 92%, Sticky 87 degrees F3 WELCOME & DISCLAIMER Free workout, Not a professional, Modify to prevent injury WARM-O-RAMA: Jacked up Warm Up Side Straddle Hop x 20 IC Seal Jacks x 21 IC Plank Jacks x 20 IC Crab Jacks x 10 IC Smurf Jacks x 20 IC THA-THANG: Modified Route 66. 10 stops instead of 11. We’ll call…

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July 31, 2019

LOOOOOOONG 11s at Arcadia!

THE SCENE: The dew was misting the air as the sun began to rise on the Utopian AO.   F3 WELCOME & DISCLAIMER: Disclaimed WARM-O-RAMA: 30 x SSH IC 25 x Imperial Walkers IC 15 x Daisy Pickers IC 15 x Tempo Merkins IC 10 x Arm Circles EW IC 5 x Burpee OYO THA-THANG: 11s with Merkins and Squats…

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July 15, 2019

Staying Dry at Arcadia

THE SCENE:  70s Refreshing Rain F3 WELCOME & DISCLAIMER Done. Done. WARM-O-RAMA: 15 x SSH IC 15 x Daisy Pickers 15 x LBAC IC 15 x LBAC Reverse IC Mosey tour of Arcadia then take cover in the pavilion THA-THANG: Partner up for Dora 1 PAX runs from pavilion to Neshoba 1 PAX performs exercise under pavilion 100 Merkins…

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July 1, 2019

Double Quarter Pounder at Arcadia

THE SCENE: Hazy and humid. YHC arrived early to set up the field of play and scope out the AO. Chuck E Cheese and Woody were pre-rucking. The PAX started arriving and at 0529, we walked over to the hockey rink. F3 WELCOME & DISCLAIMER: given WARM-O-RAMA: We circled up in the rink and did the following: SSH x25;…

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June 26, 2019

String of Pearls

THE SCENE: perfectly humid morning at Arcadia F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x50 IW IC x20 Mountain Climbers IC x20 Windmills IC x15 THA-THANG: Burpee Mile: 25 burpees every 1/4 mile. 20 Tempo Squats every 1/8 mile for 1/2 mile.(80 Squats total) Suicides in District 5.  This court is perfect for suicides.  I also love doing suicides. …

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June 17, 2019

Slip Sliding Away!

THE SCENE: The ground was moist but it wasn’t raining like it was supposed to be. F3 WELCOME & DISCLAIMER: Welcome and Disclaimed WARM-O-RAMA:  SSH IC x 25 Daisy Pickers IC X 10 Hill Billies IC x 10 Mosey to field behind school THA-THANG: Counted off 15 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an…

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