February 3, 2021

Respect the Important Things

THE SCENE: Chilly. Moneyball pre-rucked and Cheezsteak pre-ran. Red Light rolled up on his bicycle as per usual (impressive!) F3 WELCOME & DISCLAIMER: Done quickly. Informed PAX there would be no scheduled breaks today. WARM-O-RAMA: 1:00 High Knees, 5 down-ups x2 THA-THANG: 40:00 EMOM: 3 Burpees; rotating turns on the…

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January 26, 2021

10-20-30 CMU Work

THE SCENE: Moist, sweat-inducingly warm, and also musty, thanks to Grimace’s sandbag. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 20x SSH IC 15x Squats IC 10x Burpees IC THA-THANG: Evolution #1: 4 Rounds 10x CMU Thrusters 20x CMU American Hammers 30x CMU Curls Single-arm farmer carry until failure, 5 blockies Chef modified the regular farmer carry grab to a pinch…

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January 18, 2021

Hour 24

THE SCENE: The atmosphere was electric! 29 men, most of which had completed several workouts up to this point (some had taken shots of whiskey), stood at attention with CMUs, ready to face the final workout of the event. Up until this point I was dragging physically and emotionally, but as soon as I walked out into the center…

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January 12, 2021

Good Posture

THE SCENE: I passed no less than 4 electronic signs on my trip westbound reminding me that the temperature outside was 25 degrees. I arrived extra early to scope out the Memphis Skate Park. F3 WELCOME & DISCLAIMER: Done quickly. WARM-O-RAMA: x3 15x Slow Imperial Walker IC THA-THANG: Mosey (0.4mi) to skate park…

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January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me. F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat. WARM-O-RAMA: [10x Hand…

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January 4, 2021


THE SCENE: Handsy rolled up at 5:15a with a bunch of CMUs in the back of the SOS truck. That means he got up extra early, drove over to SOS, loaded up a bunch of CMUs by himself, came over to Old Forest and then proceeded to do some pre-workout by the playground equipment. Stud muffin. F3 WELCOME &…

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January 1, 2021

“The Bauer”

What: 24 hours of Qs | Every hour on the hour | 45m workout, CoT/restWhen: Fri, Jan 15, 2021 @ 6PM – Sat, Jan 16, 2021 @ 6PM | 2F followingWhere: “Blazing Saddles” | C.O. Franklin Park | 7725 Poplar Pike, Germantown TN, 38138 Start the year out strong and come out to push your limits by attending several workouts (3+)…

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December 28, 2020

Forgive Yo’ Self

THE SCENE: I arrived 20 minutes early and Prince Ali had already unloaded ~375 lbs of sandbags into an orderly line. I used my portable scale to weight his bags: 60 = 65, 80 = 92, 80 = 97, 120 = ? Ricky Bobby pre-ran a mile with a weighted vest. I guess he didn’t think he’d be getting…

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December 27, 2020

Christmas Co-Q at the Pit

THE SCENE: 5AM start and it was 24F. Croissant brought out his father-in-law as an FNG. F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: 1:00 High Knees 25 SSH IC 10 Mountain Climbers IC THA-THANG: Mosey 200yd Bear Crawl Ring of Fire (x3) Bear Crawl in a circle until Q pauses, then everyone does 5 Merkins around the circle, rinse and…

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December 27, 2020

The Traveler’s Gift

THE SCENE: Chef was finishing up a ruck with 158 pounds on his shoulders. He brought out an FNG too! F3 WELCOME & DISCLAIMER: Done and shared the 5 core principles with our FNG. WARM-O-RAMA: 1:00 High Knees 25 SSH IC 10 Mountain Climbers IC THA-THANG: 5k run at NMLB (no man left behind) pace. MARY: 30 Flutter Kicks…

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