January 19, 2021

Follow Up Yoga

THE SCENE: Balmy 47 degrees F3 WELCOME & DISCLAIMER Done PRE-WARM-O-RAMA: Hose Dragger and Nature Boy rucked a little over 2 miles Pops and Roots did a quick 10min pre run THA-THANG: Yoga MARY: Yoga COUNT-OFF & NAME-O-RAMA: 5 CIRCLE OF TRUST/BOM: Breathe MOLESKIN: ANNOUNCEMENTS:

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January 19, 2021

Levee 1/18/2020

THE SCENE: Cool and crisp F3 WELCOME & DISCLAIMER: Done. FNG present WARM-O-RAMA: Done THA-THANG: Did work MARY: Yes COUNT-OFF & NAME-O-RAMA: 9 dudes (1 FNG) = 9 PAX CIRCLE OF TRUST/BOM: Don’t let good enough be good enough -Bill Parcels MOLESKIN: Everyone was still sore from Bauer. Focused on breathing, form, and core. ANNOUNCEMENTS: Equinox

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January 14, 2021

Big Boy Superset

THE SCENE: A balmy 39 degrees with a parking lot full of pax. Largest group ever at the Armory. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter 20 burpees oyo Daisy pickers 10 in cadence 10 tempo squats in cadence THA-THANG: With 15 pax we had to pair up. With one group of 3. 2  rounds of supersets lateral raises,…

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December 16, 2020


THE SCENE: A chilly 36F wil a slight breeze F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: SSH IC X 20 Imperial Walkers IC X 20 Hill Billy’s IC X 20 Daisy Pickers IC X 10 Arm Circles IC X 10 Front and Back THA-THANG: Sea Biscuit – (should have been 4 laps on a track) Run one lap around parking…

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November 24, 2020

Lovely Rita

Sing to the tune of “Lovely Rita” Ahhh-Ahh-Ahh-Ahhhhhhh Lovely Six Wicket, A- O- Lovely Six Wicket, A- O- Lovely Six Wicket, A-O- You are so dark, I can’t see you Why can’t Hav’ford put up a couple lights We started with a short mosey That got us all warm and cozy Then we did Elevens ’cross a little cold…

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November 11, 2020

“Welcome To A Real AO”

THE SCENE: ~58 degrees & windy. I showed up early to map out a 400 meter run for our workout later. Steinbrenner & Snowman’s vehicles were in the lot and they were at the pavilion across the lake probably 250 reps into the Chad1000x Challenge. This is a Hero workout in honor of Navy SEAL Chad Wilkinson who sadly…

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October 16, 2020

Hill sprints & Hanson

THE SCENE: Mid 40s, clear skies. Perfect morning to run up and down some hills! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Motivators, down from 6 Imperial Walkers 10x IC Daisy Pickers 10x IC 10 count runners stretch Mosey to the stairs on the far side of the upper lake. THA-THANG: 11s: No Surrender at bottom (10–>1), sprint up the…

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September 17, 2020


THE SCENE: Couldn’t tell, I still had sleep in my eyes due to the 0500 start!  But it felt really cool and a great morning to exercise. F3 WELCOME & DISCLAIMER:  Done, especially since we were planning on throwing some heavy stuff around – so modify as necessary! WARM-O-RAMA: Since we were going to be lifting heavy things repetitively,…

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September 10, 2020

Preparing on the Sunny Day

THE SCENE: Humid, 73 degrees at the Armory. Clears skies, half moon overhead. F3 WELCOME & DISCLAIMER Disclaimed. WARM-O-RAMA: Sun gods for 1 minute, Daisy pickers IC 15, imperial walkers IC 15, Hillbillies IC 15, windmills IC 15 THA-THANG:  2 Rounds with a ruck, cmu or 50 pound sandbag (Hobo): 50 squats, 40 curls, 30 overhead press, 20 merkins,…

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September 4, 2020

A Bunch of 25’s

THE SCENE: 75-ish degrees, 2,568% humidity (approx.) F3 WELCOME & DISCLAIMER: done and done WARM-O-RAMA: SSH x 20 Imp Walker x 10 Slow Daisy Picker x 10 Arm Circles front and back x 10 THA-THANG: Series of 25’s: (all work done with CMU) Bench press x 25, then bear crawl 25 yards and run back (Plank until all in) Bench…

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