Tag: cold

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That arrived quicker than normal.

Where/Temp: The Lair, about 37 degrees, very light breeze, sunshine and space

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner, Sludge

During the anticipated beatdown the PAX discussed that while the temperature was actually colder this am than it was the day before at the beatdown, the temp actually felt better.

Warmup: Keeping it simple and quick.
15 each – SSH, TTT, OC

The Thang: All with weighted packs/vest
15 ea 8-ct Body Builders
10 ea overhead press
30 ea Big Boy sit-ups
2 mile ruck – uphill both ways

Not a lot of mumble chatter this morning. The PAX were just soaking in the time change, cold, and peaceful quietness of a Sunday morning in the Gloom.
It was also noted that it was believed that this workout arrived quicker than usual and it did. It was the day of change for daylight savings time, so it did indeed arrive an hour sooner than wanted, I mean expected.
There was an unbelievably high amount of dismay, as we returned from the ruck and realized the remainder of the workout would have to be saved for another day.

Name-O-Rama: Buckner, Sludge, Moist

Announcements: Health fair by Mobile’s Parks and Recreation Dept. Monday evening

TAPs: Continuation of ongoing requests

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Relax a little

When: January 30, 2022

Where: The Lair

Conditions: 34, sunny, light breeze

QIC: Moist

PAX: Sludge

So, QIC decided to take it light today. After a half marathon ruck, the day before, QIC expected no extra weight for the workout.

Warm-up: A short Mosey from the flag to the arena. SSH, TTT, LBAC

After spotting a couple of benches, in close proximity, the PAX stepped on over to visit. 5

The Thang: We’ll call.it modified, but truth be known, based on the mumble chatter following the prior days ruck, QIC didn’t expect anyone to show up, even himself, so he didn’t plan well, but there was work to be done.

5 x Merkins
25ft Bear Crawl
5 x Merkins
25ft Crawl Bear
5 x Dips
25ft Forward Lunge
5 x Dips
25ft Reverse Lunge
5 x Derkin
25ft Bear Crawl
5 x Derkin
25ft Crawl Bear
5 x Dips w/feet elevated
25ft Forward Lunge
5 x Dips w/feet elevated
25ft Reverse Lunge
1 mile jog & walk
Hey look, there are some bricks recessed in the sidewalk spaced perfectly apart for more work.
5 x American Hammers
30ft Bear Crawl
10 x American Hammers
30ft Crawl Bear
15 x American Hammers
30ft Forward Lunge
20 x American Hammers
30ft Reverse Lunge
25 x American Hammers
3/8 mile walk
Well, there aren’t quite enough steps in yhese stairs, so let’s modify some 11’s – all reps at bottom of steps.
Shoulder taps, up the stairs, across the pad, back, and down to meet Freddie Mercury. You know the drill.
Walk back to the original area, about 1/8 mile and finish with some Mary.
20 x Flutter Kicks
15 x Sweat Angels
10 x  Mike Tysons
Recover

Video-Rama

COT

Prayer

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BMOC (Big Men on Campus) F3 Style

When: January 23, 2022, 7:00am

Conditions: 25 feeling like 18, no precipitation.

QIC: Moist

Pax: Buckner, Sludge

Launch of anew AO – The Lair

The Warmup: 15 ea – SSH, LBAC, TTT

The Thang: All with added weight
20 × Merkins
10 × Forward lunge in cadence
1 × 1/4 mile ruck
15 × Blockees
20 × Imperial Walkers in cadence
20 × Squat with overhead thrust
10 × Merkins pull/drag
20 × Boat/Canoe
20 × Reverse lunge
40 × Dips (baby dip like the song)
30 × Mountain climbers
15 × Ballerinas
1 × 1 mile ruck
10 × Mike Tysons
40 × Squats
5 × 8-count body builders
30 × American hammers

Name-O-Rama video

COT

Announcements: Upcoming 5th Saturday inaugural Ruck for More and making sure it iswell publicized for start location. Coffeteria at Dunkin to follow.

Prayer requests: Sludge daughter waiting for test results, Gekko’s dad and grandmother, Moist father-in-law and 13 yr old from Moist church with cancer.