December 21, 2019

Mumble Chatter at the Morg

No Warm-O-RAMA today. THA-THANG •101 LBC’s IC. •50 Flutter Kicks IC. •20 Power Jumps. •15 Merkins IC (with alternating pace). •20 Prone Row’s IC. •15 8 Count Merkins OYO. •Bear Huggers for 30m (partners swap at the 30m point and return). •50 LBC’s. •Really weird Shrimp Crawl thing for 35m then halfway back followed by switchback bear crawls the…

Read More

August 26, 2019

Goodbye, for now

THE SCENE: Nearly two dozen of F3 Memphis’ finest, a truly humbling sight. F3 WELCOME & DISCLAIMER welcomed and disclaimed we amigos. WARM-O-RAMA: •15 Daisy Pickers •2:00 Plank THA-THANG: •Bring Sally sup challenge. Everyone holds a low-low plank, meaning you hold the bottom position in a merkin. Every time ‘bring sally up’ is said we’d extend into the top of…

Read More

August 13, 2019

50 for 50

THE SCENE: not gonna lie, it was pretty cold today, at 80 degrees the playground of dreams was ripe for sweat soaked misadventure. F3 WELCOME & DISCLAIMER welcomed and disclaimed. WARM-O-RAMA: •25 SSH. •15 Daisy Pickers. •15 Windmills. •10 forward big arm circles. •10 reverse big arm circles. •20 overhead claps. THA-THANG: •2:00 of alternating continuous planks from low to…

Read More

June 3, 2019

Heavier Than It Looked

THE SCENE: 72 degrees, partly cloudy with mostly stratus clouds floating above, 89% humidity, 74% precipitation, good atmospheric pressure, visibility of 15 miles, 0.039 in. Of dew cast on the ground. Almost everything you just read is false. F3 WELCOME & DISCLAIMER •welcomed and disclaimed  WARM-O-RAMA: •10 burpees •15 daisy pickers •20 SSH •10 burpees THA-THANG: •Indian run to field…

Read More

May 6, 2019


THE SCENE: 52 degrees with a sweet layer of fog in the distance. F3 WELCOME & DISCLAIMER welcomed and disclaimed. WARM-O-RAMA: •30 Seconds of high knees •15 windmills IC •20 hillbillies IC •one minute medium plank. •100 little man in the woods •50 sidewinder squats THA-THANG: 5 cones were set up at 10 meter intervals. The PAX had to alternate…

Read More

April 22, 2019


THE SCENE: 56 degrees with a slight breeze. F3 WELCOME & DISCLAIMER welcomed the disclaimed. WARM-O-RAMA: •25 four count flutter kicks. •15 daisy pickers. •15 imperial walkers. •30 second mid-plank (basically like holding a plank that’s halfway down into a merkin). •20 second mid-plank. THA-THANG: •everyone lines up and takes turns swinging the sledge hammer at the block of wood…

Read More

April 12, 2019

BEARly Alive

THE SCENE: A cool and crisp 54 degrees with a early sunrise beckoning us. F3 WELCOME & DISCLAIMER welcomed and disclaimed. WARM-O-RAMA: •15 Daisy Pickers IC. •20 SSH IC. •15 Hello Dollies IC. •10 nine count flutter kicks. THA-THANG: •Off in the distance sat a pair of cones, 100 meters to be exact but you couldn’t tell, darkness held it’s…

Read More

March 11, 2019

A Game Of Pace

THE SCENE: 47 degrees with a tinge of pain hanging in the air. F3 WELCOME & DISCLAIMER welcomed and disclaimed. WARM-O-RAMA: •15 Imperial Walkers. •20 Up Downs. •20 Australian Burpees. •30 seconds of High Knees. THA-THANG: •sprint to cones (500 meters away). •25 Burpees. •25 Australian Burpees. •Indian Run to first set of cones (500 meters away). •100 Jumping Squats. •…

Read More

February 18, 2019

You got me and I got you

THE SCENE: a warm and toasty 32 degrees. F3 WELCOME & DISCLAIMER the PAX was welcomed and disclaimed. WARM-O-RAMA: •20 little man in the woods IC •20 imperial walkers IC •2:00 plank THA-THANG: •take a Mosey around the parking lot. Stopping at the restroom building by the baseball field. •we all lined up and sprinted to some cones I had…

Read More

February 8, 2019

bathroom workers

THE SCENE: 25 degrees. Cold. Windy. Perfect snow cone weather. F3 WELCOME & DISCLAIMER welcomed and disclaimed. WARM-O-RAMA: •20 SSH IC •20 daisy pickers IC •20 imperial walkers IC •40 LBCs IC •25 flutter kicks IC •20 LBCs IC •25 flutter kicks IC THA-THANG: •100 cmu curls •100 overhead cmu flutter kicks •50 inclined merkins •50 cmu squats •50 dips…

Read More