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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August 29, 2020

Buck It! CSAUP Recap

THE SCENE: The atmosphere was electric with excitement! F3 WELCOME & DISCLAIMER: Notified PAX that the next 2 hours were going to be a grind, but don’t give up. WARM-O-RAMA: Motivators, down from 7 15x Hand Release Merkins IC 15x Imperial Walker IC 15x Bat Wings IC 15x Tempo Prison Squats IC THA-THANG: 2:00 to choose your bucket, sign…

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August 28, 2020

Pre Hurricane Laura

THE SCENE: Humid and deer hanging out in the parking lot F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Motivators x 6 IC Imperial Walkers x 15 IC Merkins x 10 IC THA-THANG: 4 Rounds 10 -Body Builders 10 – Ruck Swings 10 – Lunges 10 – CMU Curls 10 – Flutter Kicks 10 Push Presses 10 Mountain Climbers 10 Squats…

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August 26, 2020

Copper is Heavy

Disco/warm up — check ThaThang — 1st 22.5 minutes— An amplified version of The Cooper with CMU’s 2nd 22.5 minutes— BC combined with Mary — Each Pax chose a core exercise for all to do except for the 1 pax that circled the lot pulling 2x 30-40ish pounds of scrap copper attached to ropes (1 for each arm).  THIS…

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August 21, 2020

Tour de Arcadia

THE SCENE: A gorgeous morning, maybe even a hint of a chill in the air F3 WELCOME & DISCLAIMER Done and done WARM-O-RAMA: SSH x 20 IC Slow Daisy Pickers x 10 IC Imperal Walkers x 10 IC THA-THANG: Mosey out of the park towards the Dueling Buettes Location #1: 20 Merkins OYO at the corner of Nashoba/Miller Farms…

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August 15, 2020

The Circus was in Town

THE SCENE: Very Humid at the Mothership. Prerucked with Snowman and Big Top. Barnum showed off his unicycle skills. Big Top not only completed a 345 week but bicycled all over creation to do it. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15, Overhead Claps IC 15. THA-THANG: Mosey over…

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August 13, 2020

Saved by the Sky Q

THE SCENE: The air was thick, dense, heavy, or whatever adjective you’d like to use to describe 100% humidity. No Cheezsteak at 0500 so 45 minutes of Daisy Pickers will have to wait for another day. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Motivators down from 6 Imperial Walkers IC x 15 Daisy Pickers IC x 15 Arm Circles front…

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