July 8, 2020

Shred Workout via White Board – 07/08/2020

THE SCENE: Typical Mid-South July. Maybe 73 degrees. Probably 98% humidity. No wind. F3 WELCOME & DISCLAIMER: I remembered to do it. Gave the introduction. Encouraged people to substitute alternate (easier) exercises as needed. WARM-O-RAMA: Pretty standard fare, included some Army warm-up calisthenics. 20x SSH IC 10x Bend and Reach IC (demonstrated) 10x Hill Billies IC 5x Daisy Pickers…

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July 2, 2020

Q School at BS

THE SCENE: Humid and warmish F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH-25 IC, Shoulder Taps-10 IC, Arm Circles-10 IC, Something else IC, Mosey 1 lap back to flag THA-THANG: Mosey to flag pole by tennis courts for the following partner work. P1 and P2 combine reps to meet the total count. Run to the pine trees and back while…

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June 17, 2020

HISTORY at Arcadia: Spin-the-Bottle Dodgeball

THE SCENE: Cool-ish. Cheez and Hobo were heading off on their last half-mile lap of pre-run as I pulled up. F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: Motivators, from 6 Batwings 15x Imperial Walkers IC 10x Daisy Pickers IC Mosey to baseball field. THA-THANG: This is what we did, but with a dodgeball (pink princess foam soccer ball), instead of…

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June 4, 2020

SunnY In The Gloom

THE SCENE: The day started off at a sunny cloudless 77 degrees. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Landline approach in the gloom from a solo PreRuck while we waited for all PAX to arrive then we went right. THA-THANG: We went on a good ruck through the Blazing Saddles and back down Poplar Pike.  We greeted several runners around…

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May 13, 2020

5.12.20 Wheezer Backblast – Inchworm Merkins

THE SCENE: Low 50’s. Rain held off. Wheezer’s hit “Africa” playing in the background. F3 WELCOME & DISCLAIMER I am not a professional. This is free. WARM-O-RAMA: 16x SSH 10x Daisy Pickers 10x Forward Arm Circles, 10x Backward THA-THANG: 25 yd Inchworm Merkin (roughly 8-10) 15 CMU curls 20 CMU squats 200 yd Mosey to stables 5 Pullups 5…

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May 12, 2020

3/15/20 Green Mile shell BB

THE SCENE: Green Mile.  Very wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: ISWs and SSHs THA-THANG: Runners ran around loop to meet ruckers, 20 BBSUs, rinse/repeat.  Believe we did 6 rounds. MARY: Nope COUNT-OFF & NAME-O-RAMA: 6 PAX  

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May 6, 2020

Big Beautiful Buttes

THE SCENE: Double nickels. Like the quintessential speed limit. In other words: cruising. F3 WELCOME & DISCLAIMER: Nailed it. Even threw in the mission of F3. Because I’m a giver, you guys. WARM-O-RAMA: SSH IC x 25, Imperial Walkers IC x 10, Walking Knee Hugs, Daisy Pickers IC x 10, Arm Circles IC x 10 THA THANG: Backdoor mosey…

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May 4, 2020

Blazing Saddle 4/30/2020

THE SCENE: Perfect F3 WELCOME & DISCLAIMER WARM-O-RAMA: 1 lap around Pickering Center, SSH-15 IC, Mountain Climber-15 IC, Overhead Press-15 IC, Stretch OYO 30 seconds THA-THANG: 4×15 4 Rounds of the following Irkins-15 Box Jumps-15 Dips-15 Knees to chest-15 Run a lap around Pickering Center Flutter Kick until all in 4×15 part 2 4 Rounds of the following Overhead…

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March 10, 2020

You can’t listen if you are talking.

SCENE: Lower 60’s and soggy DISCLAIMER: Check yourself before you wreck yourself WOR: 5x ssh–5x arm circles–30 seconds oyo THA THANG: We covered a lot of ground this morning. We dragged and carried 3 heavy awkward pieces of 350mcm service wire that I had leftover from a job everywhere we went. We circled up in the woods and performed…

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March 9, 2020

No Excuses

THE SCENE: 57*F. Slight breeze. The ground was dry for the first time in weeks. It couldn’t have been much nicer for a workout. F3 WELCOME & DISCLAIMER This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and…

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