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F3 MeCa | November 21, 2019

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The Gunnery

Back From the Land Down Under for a Pinch Hit Q

May 2, 2019 |

Fun was had by all. Unless you weren’t there, in which case you had no fun.

Warmup

Mosey a couple of laps around the parking lot, throwing in High Knees, Butt Kickers and Karaoke.

Some New Faces

November 29, 2018 |

On our coldest day yet this year, Boondocks pax found two new faces in the gloom, plus a passport visit from our future Nantan.

Warmup

Mosey lap around the parking lot then COP.

  • Obligatory SSH x20
  • Windmill x12
  • Cotton … Read More

People’s Q Since the Birthday Boy Bailed

May 17, 2018 |

Warmup

Deuce:

Run two laps around the parking lot.

  • SSH x10.
  • Windmill x10.
  • Cotton Pickers x10.
  • Plank Jacks x10.
  • Merkins x10.
  • Mountain Climbers x10.
  • Plank Jacks x10.
  • Merkins x10.
  • Mountain Climbers x10.

The Thang

Big Tuna:

From light … Read More

Mind Games

April 12, 2018 | | One Comment

YHC flew into the lot a minute late to see the pax circled up trying to figure out who was supposed to be leading.  Nobody had signed up, so I jumped out of the truck and said follow me.

Warmup … Read More

Who’s Leading This Shindig?

February 15, 2018 | | 6 Comments

Warm Up

Mosey a couple of laps around the parking lot.

COP

  • SSH x15
  • Windmill x10
  • Mountain Climber x10
  • Peter Parker x10
  • Low Slow Squat x15

The Thang

Mosey to the Abyss benches.

Triple’s back @ the Gunnery

January 11, 2018 | | One Comment

Glad to be welcomed back to the Gunnery with a big crowd of 9 total this morning.

We circled up, stretched, got in some side straddle hops, mountain climbers, plank jacks, and burpees. Ran to starting point then I told … Read More

Better Late Than Never

December 21, 2017 | | One Comment

Six pax, including one FNG, tried to create the next James Bond film, Better Late Than Never, this morning.

  • 0524- YHC arrives uncharacteristically early.
  • 0529- Morning Wood arrives all sleepy looking.
  • 0531- We launch, because it seemed everyone else … Read More

Jumping Off the Bridge

December 14, 2017 |

Since everyone else seemed to be doing it this week, I figured we would do the 12 days of Christmas, too.  Don’t tell mom.  #peerpressure

I took this one straight from @SoloCup’s Tuesday workout in Harrisburg.

Warm Up

Running Around Doing This And That

December 7, 2017 |

Warm Up

Snake through the parking lot lines.

  • SSH x15

Snake through the parking lot lines the opposite direction.

  • SSH x15
  • Windmill x12
  • Merkin x10
  • Mountain Climber x10.

The Thang

Ouch!

November 9, 2017 |

Warm Up

Mosey to the school entrance.

  • SSH x20
  • Windmill x10
  • Imperial Walker x20
  • Little Arm Circles Forward
  • Big Arm Circles Forward
  • Little Arm Circles Backwards
  • Big Arm Circles Backwards
  • Moroccan Night Club x20

The Thang

Mosey to … Read More