February 28, 2021

Preblast for the week of March 1st

Highlights: The King of the Bluff Challenge happening this week, be sure to post Monday and Tuesday! F3 Blood Drive happening March 8th, sign-up link below. New monthly challenge starts this week, Squats! Q Source Topic of the Week:Preparedness: Getting Ready for the Expected While Being Ready for the UnexpectedThe Q source is a leadership manual, that utilizes F3…

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February 21, 2021

Preblast for the week of February 22nd

Highlights: Band Camp VQ at the Lair Thursday Q Source Topic of the Week:LDP: The Process Employed by a Group to Develop New LeadersThe Q source is a leadership manual, that utilizes F3 unique leadership philosophy, and the materials are free! Checkout the link and use it as talking points for shield locks, COTs, and on the slack channel #Q-Source-Q….

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February 14, 2021

Preblast for the week of February 15th

Highlights: Monday at the Levee is Toby’s VQ. Be sure to post Monday – Thursday to add to the tentpole burpee count during the Bitter Baltic Burpee Challenge! Q Source Topic of the Week:Group: A Voluntary Combination of Two or More PeopleThe Q source is a leadership manual, that utilizes F3 unique leadership philosophy, and the materials are free! Checkout…

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February 12, 2021

THE SCENE: Nice and Cold F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH, Merkins, Squats THA-THANG: Mosey to Main St and Butler, then start a trolly station route 66 (actually a route 77) all the way up main st to Court Park -Exercise-Merkins 12reps dips/step ups and sprint around the fountain twice, then 11 reps and sprints… down to 6 reps…

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February 7, 2021

Preblast for the week of February 8th

Highlights: Hose Dragger VQ on Wednesday at the Levee, Yoga Matt VQ Thursday at Blazing Saddles. Q Source Topic of the Week: Language: The Lexicon of Virtuous LeadershipThe Q source is a leadership manual, that utilizes F3 unique leadership philosophy, and the materials are free! Checkout the link and use it as talking points for shield locks, COTs, and…

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February 5, 2021

Long Sprint at 8 Track

The Scene: Nice and frosty this morning.  Most of the pax were bundle up. Welcome and Disclaimer: Done Warm-A-Rama: SSH IC x25, Merkins IC x15, Squats IC x10 Tha Thing: Ran out of the university parking lot to Poplar Pike, headed West.  Turned North on Birnum Wood.  Then turned up Carter’s Grove.  YHC informed the pax that there was…

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January 31, 2021

Preblast for the week of February 1st

Highlights: King of the Bluff contest this week. Post at an AO Monday and Tuesday to help win the challenge. New month starting, new fitness challenge; details below.  February 2021 Challenge: This month’s challenge is 5 minutes of daily meditation and will be guided by @Roots (Jeff Schneider).Gold: 20-28 days, Silver: 14-19 days, Bronze: 8-13 days Set a timer, turn off your…

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January 26, 2021

a run in the park

THE SCENE: Perfect weather for a workout.  It’s always cooler on the bluff though, went back for gloves prior to the pre-run.  Moon was full and added great scenery to the first half of the workout as it set over the Mighty Mississippi.   F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH IC x20, IW IC x20, Merkins IC x10, Squats IC…

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January 24, 2021

Preblast for the week of January 25th

Highlights: McQuack VQ at the Lair Thursday, Bo Peep VQ at Mothership on Saturday. January fitness challenge and the Equinox challenge are rolling right along. Fitness Challenge: January is Chin-ups and/or CMU CurlsGold:1200 Reps(~40/day) Silver:900 Reps(~25/day) Bronze:450 Reps(~15/day)Notes: 7 CMU Curls = 1 Chin-up, a scaled mod for chin-ups is doing “negatives”Visit our monthly challenges page (https://f3memphis.com/monthly-challenges) on the F3 Memphis website for…

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January 18, 2021

Bauer 0400

THE SCENE: The pax were in great spirits.  Right after the 3AM workout concluded I announced that we would need sandbags set up at the coffee barn.  Seemed like we lost a couple pax after that announcement… F3 WELCOME & DISCLAIMER: Done! WARM-O-RAMA: Side Straddle Burpees: 5 Rounds, I initially had decided to modify this after seeing some of the…

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