February 4, 2021

Don’t Wait until Tomorrow!

THE SCENE: Perfect 43 degrees for brothers to gather in the Gloom! F3 WELCOME & DISCLAIMER: Done  WARM-O-RAMA: Walking lunges with rucks Michael Phelps x 10 Arm Circles x 10 forwards and backwards Mosey back to flag THA-THANG: Round #1 AMRAPS 10 Pull-ups with ruck (timer for rotating between exercises) Sandbag carry Shoulder Shrugs Sandbag curls Merkins Deadlifts Rifle…

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January 25, 2021


THE SCENE: Perfect morning for PAX’s to gather in the Gloom! F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Carried rucks and sandbags to the track THA-THANG: Round 1 (10 min) Rinse and Repeat for time Pull-ups  x 5 Sprint Sandbag curls x 10 Round 2 (10 min) Sandbag toss around the track Round 3 45 sec work 15 sec rest(…

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January 24, 2021

Keep The Faith!

THE SCENE: There was enough rain for PAX to start singing F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 20 Daisy THA-THING: Pax did the #8-track loop occasionally stopping for Merkins and squats MARY: None COUNT-OFF & NAME-O-RAMA: 6 PAX , Moneyball, Billy Blanks, Sparky, Nature Boy, Cheesesteak, Cantore CIRCLE OF TRUST/BOM: Keep the Faith! My son is having…

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January 9, 2021

Make a change!

THE SCENE: A Frosty morning for brothers to gather in the Gloom F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 30 THA-THANG: Mosey to the Saddles Chin-up/ Push-up 11’s 55 chin-ups done! Mosey to Houston High for Bleacher work PAX ran the bleachers for time Mosey to the flag MARY: Not this time COUNT-OFF & NAME-O-RAMA: Finkle, Moneyball, Hobo,…

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December 23, 2020

Take the shot!

THE SCENE: Perfect weather for a beat down. F3 WELCOME & DISCLAIMER: Done  WARM-O-RAMA: Merkins x 20 SSH x 20 DP x 10 Mosey to the Parking lot THA-THANG: *Pax will do each exercise 10 times then add 10 reps to each exercise each round. Goal is to get as many rounds as you can with in 20 min….

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December 16, 2020

Hip-Hop 12 Days of Christmas

THE SCENE: Snow was in the air! F3 WELCOME & DISCLAIMER Done! WARM-O-RAMA: Merkins x15 SSH x 15 Daisy Pickers x 10 Mosey – stopped once for Merkins x10 THA-THANG: Hip-Hop Playlist for Motivation Twelve Days of Christmas 2 rounds 45 sec work 15 sec rest Plank Squat Merkins Burpees Toe Touches Superman’s Squat kicks Air Merkins LBC Pickle…

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December 14, 2020

TABATA at Old Forest

THE SCENE: Frosty wet morning, 37 Degrees at go time. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: (5min) Merkins x 20 Daisy Pickers x 10 Freddy Mercury x 20 Mosey with Squats x 25, Merkins 10, LBC 20 (10 min) THA-THANG: (25 min) Hip-Hop Playlist for motivation 3 rounds 45 sec work 15 sec rest Air Merkins Squats LBC Toe…

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December 2, 2020

Dart Around the Wicket!

THE SCENE: It was bone-chilling morning for a beatdown. F3 WELCOME & DISCLAIMER: Done! WARM-O-RAMA: Merkins x 20 Hillbillies x 10 SSH x 15 THA-THANG: Mosey w/ Alligator Merkins and LBC (10 min) PAX Stair Workout (15 min) One PAX will sprint upstairs Group will do variation of exercises until PAX returns. Next PAX will go once PAX returns Rinse…

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November 24, 2020

What is BLIMP!

THE SCENE: It was a frosty morning for brothers to gather. F3 WELCOME & DISCLAIMER DONE. WARM-O-RAMA: (5 Min) Daisy Pickers x 10 SSH x 20 Hillbillies x 15 Mosey to warmup the body (5 min) THA-THANG: (30Min) Mosey the loop for BLIMP x 5 for all exercises *20 Penalty Burpees for that darn Garbage Truck B- Burpees L-…

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November 10, 2020

We hit Dingers!

THE SCENE: Nice Quiet Weather for brothers to Gather! F3 WELCOME & DISCLAIMER DONE! WARM-O-RAMA: (5 Minutes) SSH x 20 Hand release Merkins x 15 Daisy Pickers x 10 THA-THANG: Mosey Partner Sprints (5 min) PAX Squats until tagged to sprint Round 1 10 Minutes (1min Rotations) CMU Curl Squat 180 Squats LBC Monkey Humps Pickle Pounders BBS w…

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