Backblast from the Rotten to the Core Gloom

Ripken started the day with a solo 2.9 mile “warm up” at 4:45 as the rest of us hit the snooze button. Started off with a  Mosy around the parking lot while doing some high knees, butt kicks and Karaoke’s. Jogged over to basketball to focus on our core. Work out consisted of performing each …

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Monday Beatdown

Warm Up– 2 lap mozy incorporating high knees, butt kickers, karaoke front/back Jog to Stop Sign-Partner up 100 mirkins b/t partners. One does mirkins, the other doing side-straddle-hops Jog to First neighborhood entrance. 50 burpees b/t partners with flutter kick alternating Jog back to parking lot. 75 Carolina dry docks with alternating hello dollies. Meet at …

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One Minute Challenge

Weather: Foggy, 53 degrees Word of the Day: Church – A gathering of like-minded people for the same cause. F3 is definitely a church. We men were grateful to have Jesus join us for the workout today.  I hear he wasn’t even winded. After the obligatory mozy with a impromptu set of burpees rudely added, …

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Merkin Ladder Served up nicely

Weather: 62 and delightful Pax: Ripken (R), Sniper, Mr. Clean (R), Wormy (FNG), Chili Pepper, Bing 4 Pax (Ripken, Sniper, Wormy (FNG) and YHC (your humble correspondent)) met at 4:40 for a 3 mile pre-run through the Greenbrook Preserve neighborhood, with lots of chatter and discussion about Ragnar. Upon return, we were greeted by Mr. Clean …

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