January 19, 2021

Jumping Rope with the Annex Boyz

THE SCENE: A little chilly, but we warm up quick. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 5 Shoulder roll IC x2 10 Arm Circles IC x2 15 Hillbillies IC 10 Daisy Pickers IC THA-THANG: Round of Rope:  Every pax chooses and exercise.  Next one pax does a set number of reps of jumping rope while everyone else…

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January 19, 2021

B.A.S.K.E.T.B.A.L.L. and Some

01/19/2021 @ The Annex Scene:  Dry, cool 46 degrees, great weather for morning BC.   Materials:  Toy Basketball Goal, Runner Basketball and a Bluetooth Radio  F3 Welcome & Disclaimer:  Check ☑️ Warm-O-Rama: 10 SSHs IC 10 Mountain Climbers IC 10 SSHs IC 10 Mountain Climbers IC Mosey to the basketball goal The THANGs: Instructions: Form a circle around the…

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January 12, 2021


F3 Welcome & Disclaimer Warm Up : Side Straddle Ups Arm Circles Hill Billy Daisy Pickers Warm-O-Rama: Then we went on a mile run carrying our cmu/ruck/sandbag. In between the run we did the following: 5 Burpees 10 Lunge each leg 15 Imperial Walker 20 Merkin 25 Plank Jack 30 Squats After that we went up to the gazebo and…

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January 8, 2021

Tony Hawk!!

THE SCENE: Cold, but no rain. I’ll take it! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Tony Hawk Motivators, down from 5 Daisy Pickers IC x10 Arm Circles IC x10, each way THA-THANG: Each song had a set workout that went with it. PAX did the workout for the duration of the song. -“Thunderstruck” by AC/DC Hold high plank. Do…

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December 30, 2020

There’s a Reason Tony Hawk Motivators Are Not a Thing

THE SCENE: 31 degrees.  While chatting a few minutes before 0530, Roomba learned that Jet Blue recently started working as a Park Ranger.  He immediately asked “Have you been granted an Animal Familiar?”  Yep, this is the Annex. F3 WELCOME & DISCLAIMER: Aye WARM-O-RAMA: Tony Hawk Motivators from 7 Daisy Pickers x10 IC Hillbillies x15 IC Arm Circles x10…

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December 19, 2020

Burpee Bombs

THE SCENE: Freezing, but not for long. F3 WELCOME & DISCLAIMER Given, and then given again for Couch Potato. WARM-O-RAMA: SSH ICx20 Merkins ICx5 Imperial Walkers ICx10 Daisy Pickers ICx10 Mosey THA-THANG: BOMBS – PAX paired off and completed a combined total of: 50 burpees 100 overhead claps 150 merkins 100 big boy situps 50 squats As one partner…

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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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December 15, 2020

O’Doyle Rules

  THE SCENE: Dark, Cold, Snow Flurries. Hobo startled me. He was staring into my truck as I was making sure my bluetooth speaker would connect to my phone. F3 WELCOME & DISCLAIMER Given…During Warm-o-rama. Started working immediately at 5:30   WARM-O-RAMA: High Knees OYO (Gave Disclaimer) SSH OYO (Explained the Workout) Mosey around the parking lot (To show…

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December 14, 2020

Trivial Redemption

THE SCENE: Chilly F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH (with some awful IC counting) 10 Arm Circles (each direction) 10 Daisy Pickers THA-THANG: Trivia Ruck Last time YHC was on Q we did a trivia ruck and the Pax did not so great, the silver lining being the more wrong questions the the more exercises.  This time redemption…

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December 8, 2020

Nobody cares what you can do fresh

THE SCENE: A gorgeous and brisk 30-ish degrees. F3 WELCOME & DISCLAIMER: Many times.  3 late pax I think… WARM-O-RAMA: SSH x30 Windmills x10 SSH x20 IW x10 SSH x10 1 mile mosey THA-THANG: Pretty warm and sweaty after a 1 mile run… Mini-APFT: 2 minute AMRAP Merkins 2 minute AMRAP Big Boy Sit-ups 2 minute AMRAP Burpees Fat…

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