January 24, 2019

400 rep gloomy beatdown

THE SCENE: Weather app made it seem colder than what it was… F3 WELCOME & DISCLAIMER Yeap – Twice because Bookworm was not listening to me the first time. WARM-O-RAMA: In cadence… Daisy Pickers Windmills Squats 52 side straddle hops (people might have cursed me here, oh well… life goes on :D) Arm Circles Merkins Stretch OYO THA-THANG: Lap 1…

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January 16, 2019

OF Ruck/Run: “Siri…are you coming in hot?”

THE SCENE: Coldish, but nice AM temp for a run/ruck F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: No formal warm-o-rama. OYO stretching for both ruckers and runners THA-THANG: Ruck route and Run route below: Run plan: 2 miles to East High School at 8:50-9:00 min/mile pace Brief stretching Ran 1 mile on track sprinting the straightaways and jogging the turns.  Avg mile…

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January 3, 2019

Cluster “F” featuring Climbarooskis™!

THE SCENE: Cool, around 40 degrees. Lots of puddles and other assorted wetness from the night before.  Prime “sliding” conditions. F3 WELCOME & DISCLAIMER  WARM-O-RAMA: SSH IC x 19 Imperial Walkers IC x 15 Mummy Kicks IC x 15 Daisy Pickers IC x 15 Finkle Swings Thigh Stretches – pull twice, so nice! THA-THANG: We moseyed over to the “fitness…

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December 13, 2018

Bingo Math

THE SCENE: A little wet, but low 50s and pleasant. F3 WELCOME & DISCLAIMER  Delivered with utmost efficiency. WARM-O-RAMA: Squats x 10 IC Imperial Walkers x 10 IC Windmill x 10 IC SSH x 15 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC THA-THANG: 11s on the wall.  Walk legs up for handstand merkins.  Walk…

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December 6, 2018

The Grinch Hates Bingo

THE SCENE: Freezing F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 9 IC Imperial Walkers x 10 IC Hillbillies x 10 IC Windmill x 15 IC Arm Circles x 9 IC Reverse Arm Circles x 9 IC Mosey to playground THA-THANG: The Grinch. – Pullups x 25 – Squat Jumps x 25 – Hand Release Merkins x 25 – BBSU…

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November 22, 2018

Way Back in 1621

THE SCENE: A beautiful, crisp 33, clear skies, perfect Thanksgiving gloom. F3 WELCOME & DISCLAIMER:  disclaimed, although in 1621 America there weren’t really lawyers yet In 1621, the pilgrims and Native Americans (henceforth referred to as Indians so that YHC doesn’t have to keep typing Native Americans over and over) celebrated the first harvest in the new world, thanking God for…

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November 15, 2018

Unnamed Workout at The Bingo Hall

THE SCENE: Bingo Hall Giasman Park F3 WELCOME & DISCLAIMER   This was my first Q. I may not know all the F3 lingo but we will get a work out.  I have lead military units at physical fitness so I believe I will be okay to lead you fellas.  Today we will focus on legs and core work. WARM-O-RAMA: Side…

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November 8, 2018

CMU Supersets at The Bingo Hall

THE SCENE: Bout 50 degrees, squirrels throwin’ acorns F3 WELCOME & DISCLAIMER: Check WARM-O-RAMA: SSH Imperial Walker Hillbilly Daisy Pickers Windmills Arm circles THA-THANG: 3 sets: Handstand Merkins x 10 Low squat x 15 1 set: 25 CMU OH Squat CMU Mosey to Playground 1 set: 25 CMU OH Squat 3 sets: V pull-ups x 10 Uneven merkins on CMU- 10…

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October 25, 2018

Merk N’ Burp

THE SCENE: A chilly 55F F3 WELCOME & DISCLAIMER WARM-O-RAMA SSH x 15 IC Mountain Climbers x 15 IC Contra Burpees x 5 OYO THA-THANG: Descending Merkin Mile: PAX do 1 mile loop. Each time Q calls stop do 20 merkins, 19 merkins, 18 merkins, all the way down to 1. Total is 210 merkins. *Mosey to playground* Taste of…

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