February 16, 2021

Dashing through the snow

THE SCENE: 3 Degrees with a windchill of colder. I had on 5 upper layers (compression layer, thermal shirt, hoodie, and dual layer ski jacket). On my drive in I saw Hobo rucking (70#) in the middle of the street (beast). Picked him up and we drove into the lot at Turd Ferguson Park. Grimace and Papercut were finishing…

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February 12, 2021

Harmless But Deadly

Welcome + Disclaimer WoR MMP x 15 IC, Goofballs x 20 IC, Arm Circles x 10 both ways, Abe Vigoda x 12 (Lincoln’s bday) Thang Bunny Murders + Bear Burners P1 works toward exercise goals on: 100 Blockees 150 Derkins 200 Thrusters (most did not finish, but got dangerously close) P2 Murder Bunny out 15yd, Bear Burners back (Reverse…

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February 9, 2021

Tire / Sandbag / CMU AMRAP

THE SCENE: 34F and a stiff wind. 3 pre-ran 2 pre-rucked 3 pulled a tire I did none of these things…but I did show up (yep Choker, that’s right, I was there) F3 WELCOME & DISCLAIMER Yes and yes. WARM-O-RAMA: MOSEY around the parking lot (the PAX always complain – I love it) Monkey Humpers x 15 IC (for…

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January 29, 2021

All The Things @ the Annex

THE SCENE: Cold, but not for long.  Pulling into the parking lot saw several people all ready to go and Paper Cut running up and down the parking lot. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 5 Shoulder Circles (each way) IC 15 Daisy Pickers (all ways) IC 20 Imperial Walkers Grab all the things (rucks, cmu, tractor…

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January 26, 2021

10-20-30 CMU Work

THE SCENE: Moist, sweat-inducingly warm, and also musty, thanks to Grimace’s sandbag. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 20x SSH IC 15x Squats IC 10x Burpees IC THA-THANG: Evolution #1: 4 Rounds 10x CMU Thrusters 20x CMU American Hammers 30x CMU Curls Single-arm farmer carry until failure, 5 blockies Chef modified the regular farmer carry grab to a pinch…

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January 23, 2021


THE SCENE: Shorts weather. 4 pre-rucked and 2 pre-ran. First Q of Paper Cut’s new dynasty. F3 WELCOME & DISCLAIMER Given succinctly. WARM-O-RAMA: None. The Thang started off slow to allow for warm up and then intensified accordingly. THA-THANG: Movements were completed immediately after All In each time in order to maintain constant and relentless movement without time for…

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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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