February 7, 2019


THE SCENE: Warm with a nice breeze F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 20 SSH IC 25 Imperical Walker IC 10 Big Arm Circles IC each direction THA-THANG: Started with a 1/2 mile run PAX completed the deck of pain card challenge Diamond = BBS OYO Heart = DIPS OYO Spades = Merkins IC* Clubs = Squats IC 1…

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December 6, 2018

A little Indian run

THE SCENE: It was a chilly low 30 deg weather with dew on the grass as Soulja Boy pointed that out F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 SSH IC 20 Cotton Pickers IC 20 Empirical Walkers THA-THANG: One PAX would ran a lap around the parking while the others completed the following: 10 burpees 20 merkins 30 squats 2 rounds…

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November 15, 2018

There might be snow but at F3 we still go

THE SCENE: Just a mild 29 deg morning with our first snow of the year F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 side straddle hops 25+1 empirial walkers 20 big arm circles each way 1/2 mile run THA-THANG: BOMBS with partners and CMUs Burpees 50 Overhead presses 100 Merkins 150 Big boy sit-ups 200 Squats 250 With CMUs running back…

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