February 15, 2021


THE SCENE: Cold!!!! Nuff said!! F3 WELCOME & DISCLAIMER: Everybody welcomed and disclaim F3 style.  Even advised to keep clothes on! WARM-O-RAMA: The following in cadence: SSH 20x, high knees 15x, butt kicks 15x, daisy pickers 10x THA-THANG: AMRAP 12 minutes of the following: 7 sandbag deadlines 7 sandbag cleans 7 sandbag front squats 7 sandbag shoulder presses. The…

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February 9, 2021

Nothing But A Thang

THE SCENE: Probably the best early AM winter weather of the year.  It felt like an early Spring morning.  No better weather to throw, lift, and move some heavy sandbags. F3 WELCOME & DISCLAIMER: Went over the customary F3 disclaimer and all present were in agreement. WARM-O-RAMA: Tempo squats in cadence (15x), merkins in cadence (10x), daisy pickers in…

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January 6, 2021

Heavy Rucking, Calisthenics, Sandbag snatches

THE SCENE: Picked up Bruce as usually (only way he will come out to post!) on my way to the Barracks.  Another crisp, cold Memphis morning in January.  Great weather for a strength and conditioning workout. F3 WELCOME & DISCLAIMER Everyone got the spiel WARM-O-RAMA: Quick warm up using 120# sandbag.  Each pax took a turn doing 10 dead…

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December 22, 2020

Sandbag Olympic Lifting

THE SCENE: Crisp clear skies, upper 30’s to lower 40’s F3 WELCOME & DISCLAIMER Done and done WARM-O-RAMA: The follwing in cadence: SSH 20x daisy pickers 15x arm circles (forwards 10x/backwards 10x) THA-THANG: The goal of today’s workout was to break down the different phases and movements of olympic lifting, emphasizing technique using sandbags. 5 rounds of the following…

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December 16, 2020

Cardio & Strength

THE SCENE: A crisp, cold mid to low 30’s Tuesday morning with cold icy frost covering the grass. F3 WELCOME & DISCLAIMER No FNGs.  Everyone consented to the following:  Non professional Q, workout at their own risk, be mindful of individual injury history and modified exercises as needed for a safe and enjoyable workout session. WARM-O-RAMA: All of the…

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December 12, 2020

A little bit of everying!

THE SCENE: Clear skies, bright stars, the bigger dipper and mars clearly visible, cool mid 30’s. F3 WELCOME & DISCLAIMER: Covered all the major points (care for previous injuries, modified as needed, Q is not a professional, everyone there volunteers to workout.) WARM-O-RAMA: SSH in cadence 20x, daisy pickers in cadence 20x, arm circles in cadence (forwards 10x, backwards…

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October 22, 2020

THE SCENE: Nice cool mid 60s morning Memphis fall weather F3 WELCOME & DISCLAIMER completed per F3 protocol WARM-O-RAMA: SSH 15x IC Daisy Pickers 10x IC Tempo squats 10x IC Michael Phelps 10x IC THA-THANG: Super Merkin Mile.  Running to each quarter mile via Indian run. Merkins performed at each qtr mile: 1st qtr mile:  25 regular merkins 2nd…

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July 29, 2020

5 Ruckers Rucking

THE SCENE: Nice, perfect weather(for summer) morning F3 WELCOME & DISCLAIMER Disclaimer announced per F3 requirements WARM-O-RAMA: Went right into our Ruck for the day THA-THANG: Rucked around sea isle loop stopping every 1/2 mile to perform ruck exercises: MARY: ruck v-ups: 2 x 10, hold 6″ w/ ruck chest presses (in cadence for 20), tactile stand-ups(10xR, 10xL) COUNT-OFF…

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June 11, 2020

Is it 6:15 yet?

THE SCENE: Cool, partly cloudy June morning F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 1.  side straddle hops 15x in cadence 2.  high knees 15x in cadence 3.  toe touch hamstring/low back stretch w/ slow roll up back to standing THA-THANG: 5 min rounds of following sets: 1 minute of each exercise Set 1: step-ups, CMU shoulder presses, alternating single…

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