January 6, 2021

Millennial Monday’s: Part 1 of 2021

THE SCENE: 40 Degrees – Felt like 35Degrees F3 WELCOME & DISCLAIMER Done! WARM-O-RAMA: SSH Abe Vigoda Daisy Pickers Arm Circles Hillbillies Seal Jacks Imperial Walkers Colt45 – super 21 Curl Alternating side squats Dwight Howard’s THA-THANG: CMU PickUps Deadlift to shoulder raise Step back to press Mosey CMU Swings Triceps over the head Alternating lawnmowers Mosey Squat, to…

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December 7, 2020

Millennial Monday’s Rock Block Party!

THE SCENE: 35ish, Moon Lit, & Some Clouds F3 WELCOME & DISCLAIMER We did it! F3 ain’t responsible! WARM-O-RAMA: SSH Imperial/ Metric Walkers CMU Kettle Swings CMU Suitcase Squats Toe Taps (L&R) THA-THANG: Partnered CMU Exercises: 1 Minute Per Standing Swinging HOs Standing Twisted HOs One Knee Twisted HOs Partner CMU Carries CMU Plank Pushes Squatted CMU Pull/Push Thru…

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November 9, 2020

Monday Morning Block Party!

THE SCENE: Hi 60s, Low 70s…. But it was HUMID! Party Cloudy. F3 WELCOME & DISCLAIMER F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted….

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October 26, 2020

Kim Kardashian’s Second Set of Shoulders

THE SCENE: B.E.A.U.TIFUL awesome quite morning! 50 Degrees and Still. F3 WELCOME & DISCLAIMER I actually read the Disclaimer & Notes from the F3 Website. WARM-O-RAMA: SSH IC Abe Vigoda IC Daisy Pickers IC Arm Circles IC Seal Jacks IC Imperial Walkers IC Bonnie Blair’s IC Alternating Side Squats IC Dwight Howard’s OYO OVHD Press IC THA-THANG: Mosey OVHD…

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October 5, 2020

Breezy, Brisk, & Shoulders – KOTB

THE SCENE: Slight Fog, Chill in the Air, Quite Morning, Space & Opportunity! My VQ WARM-O-RAMA: Abe Vigoda Daisy Pickers Bat Wings SSH Imperial Walkers Coupon Shoulder Press (25) THA-THANG: Disc Golf Stations: Holes 1 – 3 Mosey 1. Chuck Norris Merkins (knerkin) Mosey 2. Heels to the Heavens Mosey 3. Alternating Side Squats Mosey Back to Starting Possession…

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