February 12, 2021

Colt 45

THE SCENE: Mid-20’s, slight breeze F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: 20 SSH, 5 burpees OYO, 10 daisy picker, 5 burpees OYO, 10 arm circle fwd/bck/front/overhead, 10 squat OYO, intro to Colt 45 (45 CMU curls, similar to 21’s.  15 from bottom to halfway point, then 15 from halfway point up to the top then 15 full…

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December 4, 2020

Mohawk loves Gassers

THE SCENE: Dark & nice F3 WELCOME & DISCLAIMER I am not a professional, you know your body better than me and push yourself don’t break yourself. WARM-O-RAMA: 20 SSH 10 Daisy pickers 15 Imperial walkers 10 Hillbilly walkers 5 burpees OYO THA-THANG: Gassers – start out with two burpees then go to station one, complete exercise, then back…

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December 1, 2020

12 Days of Christmas – F3 Style

THE SCENE: Flippin cold but no wind! F3 WELCOME & DISCLAIMER Done and Done. WARM-O-RAMA: 25 SSH IC, 10 Air Squat IC, 5 Burpee OYO THA-THANG: We all know how the song goes, on the 1st Day of Christmas… yea so after each new day is introduced, we ran ~100 yds. On the First day of Christmas, F3 gave…

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October 30, 2020

A Scary Deck of Cards

THE SCENE: Cold F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x20, Daisy Picker x10, Imperial Walker x10, Merkins x10 OYO, Arm circle fwd/bck x10, Michael Phelps THA-THANG: Mosey to playground 3 – 10 minute rounds of cards.  PAX each choose a card and complete corresponding reps/suit.  Each 10 min round has different workouts for each suit except for…

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October 20, 2020

Tabata Tuesday

THE SCENE: 60’s and beautiful F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x20, Daisy Pickers x10, Imperial Walker x10, Squats IC x10, 10 arm circle fwd/bck IC, 10 push-ups OYO, Michael Phelps THA-THANG: Eagles fitness test – max push-ups, max big boys 2min Tabata Round 1 Overhead CMU press Air Squats Round 2 Bi’s, Tri’s, Burpees Round…

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October 17, 2020

Parking Lot Gassers

THE SCENE: Chilly with clear skies F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x25 IC, Daisy Pickers x10 IC, Hill Billies x10 IC, Arm Circle Fwd/Bck 10x IC, Michael Phelps OYO THA-THANG: Grab CMU and head to end of parking lot by restrooms for gasser explanation. 7 Overhead press buy-in – Gasser round 1A w/CMU Move to…

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October 8, 2020

3,300 lbs of CMU fun!

THE SCENE: Upper 40’s F3 WELCOME & DISCLAIMER Done and Done WARM-O-RAMA: SSH x25 Daisy Pickers x15 SSH x20 Mosey around the parking lot Fitness test – max push-ups & max Big Boys in 2 minutes (YHC will hold this test every time I Q) THA-THANG: Turns out all we needed was a some very intense 11’s… Overhead CMU…

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September 30, 2020

5 Star Dessert

THE SCENE: High 50’s and chilly F3 WELCOME & DISCLAIMER Nailed it! WARM-O-RAMA: SSH 10 Daisy Picker 10 Imperial Walker 10 Hillbilly 10 Burpee 5 OYO THA-THANG: Round 1 30 – Big Boy 30 Squat 15 Jackees 15 Iron Mikes Wait until all-in and do Apple Turnovers (crab walk to point A ~5 yd, bear crawl back, crab walk…

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August 20, 2020

F3 Anniversary – Neverland

The Scene Slightly chilly upon arrival so Mohawk and I got a quick run in to warm up Disclaimer This is a free, volunteer, peer-led workout. I am not a professional fitness instructor. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Core Principles (1) Be…

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August 19, 2020

Black Diamond – Neverland version (Mohawk’s VQ)

THE SCENE: Beautiful morning F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x15 10 Merkins Imperial Walker x10 10 Merkins Daisy Pickers x10 10 Merkins 5 Burpees OYO 10 Merkins THA-THANG: Round 1 10 Merkins, 10 Jump Squat 20 Merkins, 20 Jump Squat 30 Merkins, 30 Jump Squat 40 Merkins, 40 Jump Squat ~80-yd sprint Round 2 10…

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