January 23, 2020

Snookie Forgot to Give Me a Title

THE SCENE: Cold & Wet F3 WELCOME & DISCLAIMER Pax disclaimed; no FNGs WARM-O-RAMA: Mosey around building. THA-THANG: 40 Merkins, 4o Squats, 80 Little Baby Crunches, 1 lap around building 35 Merkins, 35 Squats, 70 Little Baby Crunches, 1 lap around building 30 Merkins, 3o Squats, 60 Little Baby Crunches, 1 lap around building 40 Curls, 40 Rows, 40…

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January 19, 2020

1/15 Bermalicious

Warm o rama x 20 SSH Arm circles Mountain climbers Daisy Stretch Tha Thing Merkin mile 15 min Meet at gym – partner up One partner runs to the sign and back 15 Step ups Pull ups Squats Dips Lunges Bump Merkins Circle up Grab a CMU Mary – LBC Bench press Blockies WWII sit up Word Servant Leadership…

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January 18, 2020

Good Timber

THE SCENE:  Wet, windy but warm at the Mothership F3 WELCOME & DISCLAIMER Disclaimed, not a professional. WARM-O-RAMA: Mosey to the patio to avoid the rain and the wind. Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15, Overhead claps IC 15, Big arm circles, forward and reverse 10 each. THA-THANG: 4 sets 25 tempo squats alternating…

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January 18, 2020

The Barracks Soggy Saturday

THE SCENE: Rainy day, temp wasn’t too low, but the rain caused a chill.  Ready to start to warm up F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Only YHC  and Snookie so we took a mosey lap around the track to warmup and see if there were any late arrivals.  There were not, so we started the actual warm-o-rama SSH…

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January 16, 2020

Make Moves or Make Excuses

Date: 01/16/2020 AO: Bermuda Triangle QIC: Gus PAX: Alamo, Lipton, Little John, Paper Trail, Snookie, Soybean, Tomb Raider, Gus | FNG: N/A Conditions: Started around 50F and got colder as the workout progressed; breezy WELCOME DISCLAIMER NAME INTROS Warm-a-Rama SSH IC x 25 The Grave Buster Start with heels on curb 1 burpee, bear crawl 55 feet to opposite curb…

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January 1, 2020

Barracks: Sucky Circuit

THE SCENE: Barracks. Misty, then rainy, perfect for a real gut-buster. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. WARM-O-RAMA: SSH, Daisy Picker, Imperial Walker, Squats, Merkins, Arm circles (10 front 10 back). All together: stretch…

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December 25, 2019

a Morglian Christmas

WoR SSH x 60 Windmills x 15 Overhead Clap x 12 Thing Mosey to scoreboard set timer for 7 mins and PAX rotated through three exercises however the wanted  Pull-ups/Monkey Humpers/BBSU Chin-ups/Jump Lung/Pickle Pounder Assisted pull-ups/getups/groiners mosey to bridge 4. dips/burpees/raised glute bridge mosey to endex location Mary merkins IC plank variations CoT “Christmas Bells” Longfellow I heard the…

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December 20, 2019

The Force Is Strong With This One

THE SCENE: About 36 degrees. Not nearly as cold as the Ice Planet of Hoth, but still cold. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x Imperial Walkers (IC) 20 x Supreme Leader Snoke Straddle Hops (IC) 15 x Skywalker Squats (IC) Force run around the parking lot THA-THANG: “A Trilogy of Trilogies” A Star Wars-themed Q in honor of…

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December 19, 2019

Feel The B.E.R.M.

THE SCENE: Clear, cold, 26 degrees, No wind- frozen field F3 WELCOME & DISCLAIMER Welcomed everyone and disclaimed- Photo Shop comes screeching in right as we are starting (forgot that windshield will ice over on cold, humid nights). Gave warning that this is my VQ. WARM-O-RAMA: SSH x 15 in cadence Cherry Picker x 10 in cadence -Was quickly…

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