October 5, 2020


The Scene, based on the title of this publication, you know it was on point. cool morning, mid to upper 40s. TP’s ideal F3 weather! Welcome & Disclaimer, PAX were welcomed as YHC stumbled to the circle at 5:30:01 and they were disclaimed. Warm-o-rama, SSH x30, Daisy Picker, Imperial Walkers, Butt Kickers 1/2 loop; Windmills; High Knees 1/2 loop;…

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August 10, 2020

CMU Dora

THE SCENE A cooler 84F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC Imperial walkers x 10 IC Slow side lunges x 5 IC (each side) Arm circles x 10 IC (CW & CCW) Good mornings x 10 IC THA-THANG: CMU Dora Pax partnered up and completed the following: 100 CMU swings, 150 CMU curls, 200 CMU…

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March 13, 2020

Dora BBB at the Ol’ Forest

THE SCENE: There was weather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IW x 20 Hillbillies x 20 Daisy Pickers x 10 Finkle Swings x 30 secs each leg Lil’ mosey ’round the parking lot THA-THANG: DORA B-B-B Dora 1-2-3 with three different exercises starting with the letter “B” PAX partnered up and completed the following exercises and…

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February 28, 2020

Melodic Running

THE SCENE: Dry, 43 degrees, someone left the lights on the field for us. F3 WELCOME & DISCLAIMER F3 Welcome: Yes. Disclaimer: Yes. Mission Statement: kind of… WARM-O-RAMA: YHC created a playlist for the workout. After SSH’s were called, hit play (“Tequilla”) on the playlist and YHC forgot to count. This led to lots of mumble chatter from PAX and…

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February 25, 2020

4 Corners at the Sandlot

THE SCENE: Cool, no rain, ground still a little wet, but basically ideal conditions for a bootcamp! F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: High plank, right arm up, left arm up SSH (IC) – 40 IW (IC) – 15 Daisy Pickers (IC) – 10 Arm Circles (IC, kind of) – lost count, too much mumblechatter by YHC Hillbillies…

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February 17, 2020

Live Presidents

THE SCENE: Mid-40s and damp. F3 WELCOME & DISCLAIMER ✅ WARM-O-RAMA: Listened to One more time  by Daft Punk.  Every time you hear “one more time,” do a pull-up. Side straddle hops during the “downtime.” Opportunity for 27 Pull-ups total! 5:20 We did 10x Imperial Walkers and stretched OYO until stragglers wandered in.  We then moseyed along the concrete path…

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February 13, 2020

a “tony hawk burpee” is a real thing that exists

THE SCENE: Rainy and cold and it put a smile on my face that more than a couple people showed up. F3 WELCOME & DISCLAIMER: As concisely as possible. WARM-O-RAMA: 15X SSH IC 12x Daisy Pickers IC 12X Imperial Walker IC 10X Little Arm Circles IC 10X Little Arm Circles Backward IC THA-THANG: Mosey about 3 quarters a mile…

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February 10, 2020

OF Ass. Pull-Ups

The Scene: forecast may have kept people in the fartsack, but it barely sprinkled on us! Frisky said it was a downpour about 0500. We ran through some puddles, but it was a nice 50+ degrees out. Welcome & Disclaimer Warm-o-rama: SSH x30 Daisy Pickers x10 Imperial Walkers x10 Windmills x10 Tempo Squats x16 The Thang: Partnered up and…

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January 21, 2020

January 21st at The Sandlot

Date: 01/21/2020 AO: The Sandlot QIC: Gus PAX: Chioccetti, Crayfish, Dewey, Easily Amused, Hitch, Low Note, MIB, Shoestring, Sir Mix-a-Lot, Soybean, Toto, Gus | FNG: N/A Conditions: 25F; nice and cold

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