March 22, 2020

Don’t Panic

THE SCENE: Continues to be a cool March. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Windmills IC 15, Daisy Pickers IC 15, Arm circles forward and reverse 10 each. High Knees 30 seconds. Mosey lap around the parking lot. THA-THANG: F3 Deck of cards. Lots of sprints, merkins, squats etc. MARY: 90 Seconds of Plank, LBCs. COUNT-OFF & NAME-O-RAMA: Woodpecker,…

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March 14, 2020

Cardio Attack at the Morg

THE SCENE: Beautiful day in the neighborhood. 60, breezy, no rain, damp ground and puddles. I’ll take it. F3 WELCOME & DISCLAIMER Ok WARM-O-RAMA: 25 SSH, 15 Imperials, 15 HillBills, 15 Daisies, Arm Circles all around. THA-THANG: Indian Running, about 2 miles worth. Stopped every 200 feet or so for a routine or 2. Merkins, Squats, Big Boy Situps,…

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March 9, 2020

bbsu beatdown

THE SCENE: No rain! No coldness! Yay! F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 15 SSH IC 15 Imperial Walker IC 15 Hillbillies IC 15 Windmill IC THA-THANG: We ran 2.75 miles and we did 25 BBSUs OYO after each quarter mile… which totals 275 total BBSUs. Once you were done with your BBSUs, we would plank til all in….

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March 2, 2020

Better Late Than Never

THE SCENE It was 56 and wet F3 WELCOME & DISCLAIMER I think someone did. I was late WARM-O-RAMA: I’m sure they did. Did I mention I was late THA-THANG: After being 7 mins late, I caught up with the guys and we made our way over to the tennis court for a modified suicide. Bear Crawl – Run…

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February 28, 2020

Did u bring a couple?

THE SCENE   40s and dark with a light breeze from the North F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20 x ssh, windmills, daisy pickers, and arm circles THA-THANG: Did some 100 yard sprints. Moseyed back to cmus and did 100 reps of over head press, curls, flutter kicks, and chest press. We moseyed to the wooden fenc me…

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February 26, 2020

The AMRAP’ening

THE SCENE: Dark. And colder than I expected… and I couldn’t wear gloves while still starting/stopping the timer on my phone at the same time. F3 WELCOME & DISCLAIMER Given, twice. We had an FNG literally run from his house to startex. He was a few minutes late. WARM-O-RAMA: SSH x 20 Windmill x 15 Imperial Walkers x 15…

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February 21, 2020

Morg 2 21 2020

Another beautiful day at the Morg. Warm up: SSHx30 Mosey long lap around the park, stopping for pyramid sets of HR merkins, bbsu, and smurf jacks. 3 rounds of: 15 merkins, 15 squats, and 15 monkey humpers Mary: 25 flutterkick 15 hello dolly 15 Rosalita 50 second plank      

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February 10, 2020


THE SCENE: Rainy on the drive out, cleared out enough for us to not need to go to the gazebo, I’ll take it. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 30 x SSH 15 x Imperial Walker 15 x Hill Billy 15 x Daisy Picker 15 x Arm Circle Front/Back THA-THANG: DORA with CMU/Ruck. Exercise with Ruck/CMU, Running with Ruck/CMU…

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February 7, 2020

Morg 2 7 20

SSH High knees Buttkickers Squats Sumo Squats Overhead Claps Merkins Mosey 10 Monkey Humpers at each new pole. 3 rounds of wall sits at each bathroom 10 smurf jacks and 10 groiners at each old pole power walking Mary: Squats, Sumo Squats, plank holds, variety of shoulder things There was one walker at the park today.  We happened to…

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January 31, 2020

Bumps and Umps

THE SCENE: Raining – 40ish F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH – IC x 20 Daisy PIckers – IC x 10 Arm Circles – IC X 10 (F&B) THA-THANG: Started off with Burpees and Sit-Ups. PAX had 2 mins to do 10 berpees and 10 Sit-Ups. With the remaining time they could rest, at the 2 min mark…

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