Author: f3yogi
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Smokey and the Bandit
Date: 03-08-18 QIC: Yogi Pax: Smokey, Yogi (QIC) Weather: A brisk 33 degrees. Warmup: 800 x1 Buttkicks 50m High knees 50m Side shuffle 50m karaoke 50m Main Thang: 100 x 1 200 x 1 400 x 1 600 x 1 800 x 1 400 x 1 Hill Sprints: 3 trips (up & down = 1…
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Speedwork with Yo-Gi
Date: 02-22-18 QIC: Yogi Pax: Thunderbird, Banjo, Milton, Flanders, Fender, Nurse Jackie, Yogi (QIC) Weather: A balmy 66 degrees and foggy. Warmup: 1 warmup lap (400m) 50m High Knees 50m Butt Kicks 50m Karaoke facing the school 50m Karaoke (reverse) facing the Track field Main Thang: 400 x 2 2min rest 200 x 2 90…
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Yogi – Tabata
Pax:Ginger tbird swan pinto thriller Flanders airhead Warm up Squats x10 Iw x10 Lacx10 Ohc x10 Merkins x15 mcx10 Shoulder taps x10 Main Thang: Tabata Balls to the wall Wall sits Burpees Merkins Planks(high) Planks(low) Dips Flutters 5/10/10 pull ups dips incline merkins lap 2 Rds
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Tag Team – Four Corner Massacre
When: 9/20/17 QIC: Big Worm/Yogi The Pax: Big Worm (QIC), Yo – Gi (QIC), Fender (F3 Hartsville transplant), Squatter, Sparkles, Spit Shine, Kat (runner), Moped, Ginger, Major Payne (runner) Conditions: a cool 66 degrees F Warm-up 2 laps SSH x15 (IC) LAC x10 (IC) Reverse LAC x10 (IC) Cherry pickers x10 (IC) OH claps x10 (IC) Squats x10 (IC) Merkins x10…
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Two Headed Monster Q
When: 9/16/17 QIC: Big Worm/Yogi The Pax: Big Worm (QIC), Yo – Gi (QIC), Yoshi, Banjo, Air Head, Bellding, Spit Shine, Kat, Thunderbird, Uhaul, Flanders, Jefferson, Pinto, Spam, Moped, Ginger Conditions: 70 degrees F Warm-up SSH x15, Tempo Merkins x15, Little Arm circles x15, Overhead claps x15, Fwd claps x15, low slow squats x15 The Thang: Line up on…
F3 Florence 