May 26, 2020

Ricky Returns

Welcome and Disclaimer   Warm o Rama Daisy x 10 Phelps x 10 SSH x 15 Stretch OYO Mosey around the center…   Tha Thing   Frisbee toss rules QIC tosses first frisbee – sprint or lunge walk to the disc, time it takes to get there is the number of reps. 10 seconds equals 10 merkins as an…

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May 22, 2020

Modified Triathlon

THE SCENE: Wet and warm but not too bad.  Drizzly mainly. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x25 Emperial Walkers x12 Arm Circles x20 Windmills x10 Easy mosey around the track THA-THANG: Modified Triathlon = Swim – Bear Crawls x 110 meters Bike – Freddie Mercuries x200 (2 is 1) Run – 2 miles+ at 80% capacity MARY: More…

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March 17, 2020

Running around the block

WARM-O-RAMA: A few exercises and stretching THA-THANG: We lined up on the track and YHC invited the PAX to run about 85% as if it was a race for 800 meters for the purpose of finding a partner or two who could keep pace.  The plan worked and the fastest were paired together, the slowest were paired with the…

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March 16, 2020

Avengers > COVID-19

THE SCENE: Gloomy, 41, perfect for working up a lather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 Arm Circles x 20 Mosey Windmill x 12 Mosey Imperial Walkers x 12 Mosey Hillbillies x 12 Mosey THA-THANG: Arrived at Playground Pavilion. Performed first of three Avenger-themed exercises. Each dyad of exercises are done in a 1:4 ratio. Start with…

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March 13, 2020

Reverse Running

THE SCENE: Mid to low 60s. Great day to be alive. 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 modify exercises if you need to. WARM-O-RAMA: 400m mosey with 2×100 running backwards…

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March 11, 2020

Tabata at Old Forest

THE SCENE: Cool and damp, about 45* F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 30 Daisy Pickers (IC) – 10 IW (IC) – 12 Hillbillies (IC) – 12 Arm Circles (IC) – 20 THA-THANG: Partner up and mosey to the playground, grabbing one CMU per pair on the way. TABATA! YHC played music along with a…

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March 10, 2020

Woody Forgot to Give Me a Title

THE SCENE: Perfecto F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: SSH x 25 IC Daisy Pickers x 15 IC Moroccan Night Clubs x 20 IC THA-THANG: AMRAP for 10 minutes Merkins x 10 Squats x 10 Burpees x 10 Run 150 M AMRAP for 10 minutes Dips x10 Shoulder Press x 10 BBSU x 10 Run 100 M AMRAP for…

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March 9, 2020

bbsu beatdown

THE SCENE: No rain! No coldness! Yay! F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 15 SSH IC 15 Imperial Walker IC 15 Hillbillies IC 15 Windmill IC THA-THANG: We ran 2.75 miles and we did 25 BBSUs OYO after each quarter mile… which totals 275 total BBSUs. Once you were done with your BBSUs, we would plank til all in….

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March 9, 2020


SCENE: Shorts weather F3 WELCOME & DISCLAIMER it was put WARMORAMA. SSH 20 IC Walkers 20 IC Windmill 20 IC THA-THANG: Had to ad lib so we put in 2 miles around the park MARY: BBSU OYO COUNT-OFF & NAME-O-RAMA: 3: Birds_R_Real (QIC), Upgrade, Woodpecker CIRCLE OF TRUST/BOM: No words of wisdom due to not having anything planned but…

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March 2, 2020

11s and slingshots

THE SCENE: a little wet – 60 degrees and cloudy F3 WELCOME & DISCLAIMER yep! WARM-O-RAMA: SSH IC x 15 Daisy Picker IC x 12 Imp. Walker IC x 12 Hillbilly IC x 12 THA-THANG: Mosey about a quarter mile to hills for first round of 11s. At bottom of hill, monkey humpers. At top of hill, BBSUs. When…

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