Category: Uncategorized
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Knobby’s 3rd F Series – 16 Legacy Planning Tidbits
Knobby did a double, back to back 3rd F run and these tips are too good not to share. “16 Legacy Planning Tidbits” 1- Don’t assume you know how many days you have left. You may go to heaven tomorrow or when you are 87. 2- Live each day like you have two years left.…
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Monkey-Wee Co-Q – Strawberry Waffle DayDream
The Scene: RUMBLE – 62°, full rain, lots o rain PAX: Monkey (Q) , Wee Man (Co-Q), Frodo, Super Nova, Knobby, Bridesmaid Disclaimer: I’m not a professional / you haven’t paid to be here / Leave now if you’re scared / Modify if needed Warmup: Mosey out of Gazebo meeting area, around parking lot to…
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12 is the new 15
When: 7am Where: Scrooge Who: CDC, Yo-Gi, Monkey, Weeman, Frodo, bunker, nightlight, Flanders, SF, Boucher, thriller, airhead, Belding, web, kimchi, musk, Pom Pom, pinto. What: disclaimer warmup 12 low and slow squats 12 little arm circles x 2 60 4-count flutter kicks Mosey around Ebenezer Church and back to tennis courts. 12 corners 1-12 reps…
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Wee Man Wednesday – AB-tastic Superman
The Scene: RUMBLE – 70°, windy, beautiful gloom PAX: Wee Man (QIC), Geppetto, Nurse Jackie, Frodo, CDC, Sharpie, Dunkin, Night Light, Pom Pom, Pinto, Moodle Disclaimer: I’m not a professional / you haven’t paid to be here / I told you this was going to suck / you should have stayed home today if you…
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Boucher Tabata & Poles
QIC: Boucher PAX: Bunker, Flanders, Govna, Web Warm up SSHLACReverseMerkin – 3 sec down, pause, upSquatSSH Tabata – 4 rounds – 20s exercise / 10s rest LungeLBCsBurpeeLow plank Tabata – 4 rounds – 20s exercise / 10s rest MerkinLBCsBurpeeLow plank Mosey to light poles by Jiffy Lube10 BurpeesBear CrawlSquatsJail BreakDry DocksBear crawlMonkey humpersJail BreakIndian Merkins…
F3 Florence 
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