December 11, 2020

12 Days of Christmas and a visit from Santa

THE SCENE: Crisp in the lower 40s. Sweatpants were suitable. F3 WELCOME & DISCLAIMER Know thyself WARM-O-RAMA: Michael Phelps – 30 sec, Arm Circles / Daisy Pickers 10x IC Mosey around Sr. Center THA-THANG: Christmas season. Brought the cheer with a mix of The Reverend Horton Heat, Pentatonix, Dolly and Kenny, and Snoop Dogg playlist.  PAX were merry. Began…

Read More

November 5, 2020

Fun with the Electoral College

THE SCENE: Nip in the air. Clear. Clean. Fresh. F3 WELCOME & DISCLAIMER Welcome to F3 – a free, peer-led workout for men. The mission of F3 is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership WARM-O-RAMA: SSH x 50 Mosey around the building, sprint to the finish. (Like an…

Read More

October 1, 2020

Football Season

THE SCENE: Glorious morning. Clear skies, full moon, 55 degrees. Could find Cassiopeia among the stars. PAX buzzing in between 5:26 and 5:29am F3 WELCOME & DISCLAIMER Yessir. Disclaimed. WARM-O-RAMA: Michael Phelps  30 seconds Daisy Pickers IC x 11 Arm Circles F/R and Big/Little 10x each Single Leg Toe Touch – Bend down to touch a toe as opposite…

Read More

September 10, 2020

Deconstructed burpee ladder

THE SCENE: 70-ish; not bad F3 WELCOME & DISCLAIMER Yessir WARM-O-RAMA: SSH IC (bad cadence) Daisy Pickers x 10 IC Mosey THA-THANG: So many burpees lately in workouts. I thought, why not deconstruct the burpee? That should be better, right? Maybe not. PAX attempted a deconstructed burpee ladder up to 15 reps, then back down. (Oof.) Burpee broken down…

Read More

August 2, 2020

You Are What You Eat 7/30

THE SCENE: Little sticky. Rain had stopped. F3 WELCOME & DISCLAIMER Disclaimed. Even had an FNG. So more thorough. WARM-O-RAMA: Michael Phelps Big Arm Circles/ Little Arm Circles x10 forward and reverse Daisy Pickers x10 IC Mosey to large lot  – Inchworms for 20 yards THA-THANG: Men’s Health Merkin Mile – Thanks F3 TWITTER/ Mumble Chatter post! Partner up…

Read More

June 29, 2020

Not all who wander are lost 6/18

THE SCENE: Not bad for a beatdown F3 WELCOME & DISCLAIMER Disclaimed 2x, Yardsale brought a wanderer. WARM-O-RAMA: Arm Circles x10 IC Daisy Pickers x10 IC Smurf Jacks x10 IC THA-THANG: A little english on a Dora and a focus on legs and core so Bailout could post pre-wrist surgery 1st set – Wall Sits 3 ways (pop’ems, cherry…

Read More

May 20, 2020

Quarantine Day 5/14

THE SCENE: Perfect for a beatdown F3 WELCOME & DISCLAIMER Yessir. Spelled it out a little more than usual for 2 FNGs WARM-O-RAMA: Big and Small Arm Circles – forward and reverse x10s Daisy Pickers IC x10 SSH IC x20 THA-THANG: Like Groundhog Day, this safer at home gets repetitive. We did a Bill Murray. Mosey from startx to…

Read More

March 17, 2020

Miles to go 3.12.2020

THE SCENE: Muggy 57. How does that work? F3 WELCOME & DISCLAIMER Yessir WARM-O-RAMA: Michael Phelps OYO Daisy Picker IC x10 SSH IC x 20 THA-THANG: Merkin Mile with some extra credit. Moseyed onto track, down to Pull ups where we knocked out 5 or 10. Once entering the woods, we bear crawled about 20 yards. After approx 1/3…

Read More

February 13, 2020

Tabangin’ at the Berm

THE SCENE: Cool to Cold and misty. Puddles avoided. Appropriate dress may include gym shorts over tights. F3 WELCOME & DISCLAIMER Yes. I’m not a professional. Neither are you. WARM-O-RAMA:PAX were thrown off by FiA scouts calling out Yardsale’s hospital name from a hundred yards away in the dark while completing a grocery exchange. We can’t explain it either….

Read More

January 2, 2020

Do Hard Things 20/20

THE SCENE: Rejoice always in 48 degree F temps and  light rain. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: 20 SSH (IC) 20 Daisy Pickers (IC) 20 Lunges alternating leg (1 is 1) Mosey 1 lap 3/4 mosey around the Senior Palace with CMU to the Hangover (Who likes exercising in cold rain?) THA-THANG: Do Hard Things was posted on…

Read More