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F3 MeCa | April 25, 2019

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Posts By Bay City Roller

Build A Burpee Workshop

April 10, 2019 |

BUILD A BURPEE WORKSHOP

17 Pax rolled into the gloom to run and burp on a beautiful spring morning.

Mosey to Boys and Girls Club

Warmup: SSHs x 17 Hillbillies x 15 Assorted arm stretches

The … Read More

Giddy Up

April 9, 2019 |

65 and humid.  13 showed.  Proliferation of sweat.  Winter made a mad dash and took spring with it, leaving a mid-summer morn.   WARM UP

Mosey to nuclear reactor

20 SSH’s IC

15 Mtn. climbers IC

Runner’s stretch. (Q provided uninformed advice … Read More

March Kickoff

March 3, 2019 |

7 pax!!!! 2 more than anticipated!! Warm-O-Rama: Mosey to rehab center parking lot Obligatory SSH (IC) x 20. Didn’t want to rock the boat this week Cotton Pickers (IC) x 10 Walking slow lunge with side twists. 10 total Butt … Read More

March Kickoff

March 3, 2019 |

March kickoff Q: Frostbite AO: ASEC Pax: Grover, Catfish, Cupid, Total Package, Homeland, Indy, Frostbite 7 pax!!!! 2 more than anticipated!! Warm-O-Rama: Mosey to rehab center parking lot Obligatory SSH (IC) x 20. Didn’t want to rock the boat this … Read More

Trickdaddy’s farewell

January 22, 2019 |

Warm up:

Mosey around parking lot with high knees, butt kickers, and karaoke; mosey to power station: SSH ic x20 Hillbillies x20 Cotton pickers x10 Arm circles Mosey to Belk Parking Lot

The Thang: Circled up for a series of … Read More

Closing out the Football Season Winter 2019

January 18, 2019 |

Warmup:  Mosey to Belk Parking Lot for 20 SSH, 15 Hillbillies and 2 10 count TP Hamstring Stretch

Thang:  Football – Parking lot marked off 100 yds in 10 yd segments with Pax completing 9 groups of exercises, scoring a … Read More

PB Weds 1/16/19

January 15, 2019 |

AO: OCT

Q: KGB

5:15 – use silky smooth asphalt at OCT to stretch

5:30 – Embrace the Pain

Be prepared for a run with pain stations; need volunteers to cover 6

Read More

Trash Plate

January 15, 2019 |

14 Pax came out in surprisingly nice weather to get a nice Tuesday beatdown.

Warmorama:

Mosey to that back parking lot (no idea what we call it):

–        High knees

–        Butt kickers

–        Karaoke

Mosey to Belk parking lot:

Read More

Return to the Homeland

December 6, 2018 |

12 PAX rolled out of their nice, warm fartsacks this morning to get the day started right! 28 degrees said my dashboard as we got things started.

Mosie to the clinic parking lot for quick warmup: SSHs Walkout Merks Downward … Read More

Homeschool Special

December 4, 2018 |

Mosey to rehab center

SSH’s x 20

5 Herschel walkers

Arm circles forward and back

TP hammie stretch

Down dog in to cobra

Mosey to mall.  Indian run with 2 Peter Parker’s at the back.  1 loop around completed

Stop at … Read More