December 27, 2019

Burpees, CMU Thrusters

THE SCENE: The Sandlot. 47 degrees, perfect. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.  WARM-O-RAMA: SSH, Squats, Imperial Walker, Daisy Picker, Merkins, Squats, stretch. CMU carry to bleachers.  Wait for six, plank or flutter kick. …

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December 4, 2019

LATs in the Old Forrest!!!

Warm of Rama: SSH IC 15; IW IC 10; WINDMILLS IC 10; HILLBILLIES 10; DP IC 10; Tha Thang: LATs! [LAT= “long-ass table” not “long ass-table” as Barnum indicated earlier. The hyphen makes all the difference. One way emphasizes how long the table is.  The other way sounds like a trip to doctor’s office for the over 40 age-bracket. We…

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November 21, 2019

One-Year Anniversary Co-Q

THE SCENE: perfect to work up a sweat F3 WELCOME & DISCLAIMER WARM-O-RAMA: The usuals with a bit of track warm ups THA-THANG: Used five guys to co-Q. Five minutes per Q: MOSEY TO BRIDGE – Pop Tart –  10 dips, run up the bridge, 20 merkins, run down the bridge, 10 dips. Rinse & repeat till time. Easily…

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October 16, 2019

Pole Work at the Sandlot

THE SCENE: Gorgeous morning.  Snoop Dogg joined us for pole work. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x30 Windmills IC x20 IW IC x15 Daisy Pickers IC x20 THA-THANG: Mosey down the street to a row of telephone poles. Mosey from pole to pole and at every pole, pax perform 5 reps of an exercise. When complete, go…

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October 9, 2019

Robbie Miller Mod at the Barracks

THE SCENE: Lovely morning. With Memphis on Fall Break, we didn’t have to worry about the cadets getting in our way or Bookworm leaving early. He did, however, arrive late. Hmmm…. F3 WELCOME & DISCLAIMER: I’m not a professional. Modify as necessary. Etc. WARM-O-RAMA/THA-THANG/MARY: Today, we did a modified Robbie Miller WOD. You can read about it here. This…

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October 2, 2019

Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three.  F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars. WARM-O-RAMA: SSH x10 MOSEY!  Handsy, near the front and…

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September 19, 2019

Gaisman Running

THE SCENE: Incredibly, it’s still hot.F3 WELCOME & DISCLAIMER DONEWARM-O-RAMA:Side Straddle Hop IC x41Imperial Walkers IC x30Hillbillies IC x30Slow Windmills IC x15 THA-THANG:Modified Merkin Mile.  Gaisman Park track is 0.75 miles for one loop.  We did: Run 1 loop then OYO x25 Merkins Run 1 loop then OYO x25 Squats Run 1 loop then OYO x25 Big Boy Situps…

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September 12, 2019

Two Years Since

THE SCENE: What a scene! It’s definitely still Summer. Two years ago today, I showed up to my first F3 workout at Sea Isle Elementary. I saw no cars as I approached the school. Upon passing the school and turning around, I saw a truck pull around back, so I followed. What I saw was a dozen or so…

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September 11, 2019

9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time WARM-O-RAMA: In cadence x 12 Polka Step Arm Circles (x 16) Imperial Walkers Hillbillies Daisy Pickers (slowly) THA-THANG: Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all…

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