January 20, 2021

Merky Burpy Mile

F3 Memphis  |  Tobey Park  |  1/19/21 THE SCENE: Quite pleasant and dark.F3 WELCOME & DISCLAIMER:Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best you can, all exercises can…

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July 3, 2019

The Sandlot LAP- Legs, Abs, and Pecs

THE SCENE: Real nice at first; then too hot for Hitch to keep his shirt on F3 WELCOME & DISCLAIMER Not a professional! Then repeated for MIB when he arrived.  WARM-O-RAMA: Side Straddle Hop 20x Daisy Pickers 15x Windmill 15x THA-THANG: Mosey to the Skatepark and partner up Set 1- Jump down and up from the pit 20x Flutter…

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March 19, 2019

Tiger Lane Fun Run

THE SCENE: Just above freezing temperatures. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side straddle hop IC 20x Hill Billy IC 20x Daisey Picker IC 20x Lil Mosey THA-THANG: Mosey to Tiger Lane. Split into pairs, one partner runs around the sidewalk area while the other, doing AMRAYC until partner returns to tap out (2 sets each)- Merkins Squats LBC Continuing…

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January 10, 2019

Exercise Cluster Jungle Gym Mile

THE SCENE: Cool, but dry! F3 WELCOME & DISCLAIMER WARM-O-RAMA: Hillbilly IC x 15 Imperial Walker IC x15 Butt Kicks IC x15 Pickle Pounder IC x15 Merkins IC x15 THA-THANG: Mosey to the exercise cluster. 3 reps of 3 exercises on rotation at the exercise cluster (about 15 sets) Rowing Dips Box Jumps Mosey to the jungle gym (around…

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October 16, 2018

Bachelor Burpee Blowout

THE SCENE:  No rain; but wet ground F3 WELCOME & DISCLAIMER WARM-O-RAMA:  Side straddle hop IC 20x Hill Billy IC 20x Imperial Walker IC 20x Windmill IC 20x THA-THANG: Burpee Blowout Mile (2x) First quarter mile 20 burpees 2nd quarter mile 15 burpees 3rd quarter mile 10 burpees 4th quarter mile 5 burpees 5th quarter mile 10 burpees 6th…

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September 25, 2018

Would You Rather?

THE SCENE: Cloudy, gloomy, and wonderful. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Hilly Billy IC x20 Daisy Picker IC x20 Laying Down Leg Bend Twist IC x15 Laying Down Heals to the Heaven x15 THA-THANG: Lil Mosey to the billboard off Central. Would you rather #1? 30 pull-ups, or 60 Bicycle Crunchers (or half and half) *at the end of…

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August 14, 2018

Lots of Bear Crawls

THE SCENE: Very nice weather with some caution tape. Costello on Q. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side straddle hop IC x20 Daisy Pickers IC x15 Push ups IC x20 THA-THANG: Lil mosey to the Rugby Field. All the following exercises are the length of the field. Sprint Bear Crawl Sprint Shuffle Sprint Bear Crawl Sprint Lunges Sprint Bear Crawl Sprint…

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August 7, 2018

Ramp Sprints

THE SCENE: A slight and pleasant breeze in the gloom. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hop IC 20x Windmill IC 20x Hill Billy IC 20x High Knees IC 15x Cherry Pickers IC 15x THA-THANG: Lil mosey to a grassy spot by on Union Ave on-ramp. Burpees 30x American Hammer IC 30x Mountain Climber 30x Nolan Ryan IC 20x Mosey to the on ramp…

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July 10, 2018

The Abominable Abdominal Mile

THE SCENE:  Fair weather. F3 WELCOME & DISCLAIMER WARM-O-RAMA: High knees IC x20 Daisy Pickers IC x20 Toe Raisers IC x20 Windmill IC x20 Squats IC x20 THA-THANG: The abominable abdominal mile had 4 stops spread out. The first mile went like this: 1st Stop: Flutter Kick for 60 seconds 2nd Stop: LBC for 60 seconds 3rd Stop: Alternating toe touch for…

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June 1, 2018

Under and Over the Bleachers

THE SCENE: Just a lil muggy Q: Moth Balls F3 WELCOME & DISCLAIMER WARM-O-RAMA: warmorama- ready position move, in cadence, exercise side straddle hop x15 hill billies x15 windmill ×10 cherry picker ×15 squats ×10 pushups ×10 THA-THANG: Lil mosey to the bleachers pullups ×15 LBC ×30 On the Bleachers lunges american hammer side squat dips jump up flutter…

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