February 9, 2021

3 man Dora

THE SCENE: Tires strewn about, but couldn’t smell any burnt rubber F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x15 IC Windmill x10 IC Carolina Dry Dock x10 IC Gus arrived. A sign its time to begin Tha Thing! THA-THANG: 9 PAX divides nicely into 3s. 3 man DORA – PAX 2 runs to second lightpole (~50 yards) and holds PAX…

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February 3, 2021

Pit path

THE SCENE: Cold temps but not windy. Croissant rolled in wearing shorts which was impressive until he mentioned he couldn’t find pants. Granola biked in shirtless. It did not appear that he did this because he could not locate his shirt. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: SSH x 20 IC Tempo Squat x 10 IC THA-THANG: Mosey to…

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January 21, 2021

Q1 2021 VAPE – Double our impact

This mission is unchanged. F3 exists to plant grow and serve small men’s workouts for the invigoration of male community leadership. VAPE Vision – Double our impact Articulation – Sad Clown Syndrome continues to plague our nation and our city. Planning – opportunities abound to accelerate the mission of F3: Q more frequently (or for the select few, Q…

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January 18, 2021

Bauer 10:00 AM

THE SCENE: I got there at 8:15 for my 10:00 Q. That meant 45 mins of chillaxin by the firepit before Shoestring brought the sandbagz of pain. F3 WELCOME & DISCLAIMER: given WARM-O-RAMA: Motivators from 10 Bear Crawl in a circle Merkins x10 IC Tempo Squat x 10 IC Bear crawl in a circle THA-THANG: Save the trees. Starting…

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January 15, 2021

Extend the invite

THE SCENE: Chilly, 11 PAX present. Gus was in time (barely!) but not on time F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: SSH x10 IC THA-THANG: 5.6 mile run with a few stops for merkins COUNT-OFF & NAME-O-RAMA: 12 CIRCLE OF TRUST/BOM: Take a second to reflect, how did you end up in F3? For me, I was invited. I…

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January 6, 2021

Rucks + ????s

THE SCENE: Gloomy. Cold. Perfect. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: High knees in place to buy time for Tagalong to grab his weighted weapon of choice Hillbilly perp walk (inspired by U-Rock) – Do hillbillies in a line to some destination Imperial walkers back Lunge walk to Bathroom area 2 PAX had to go get retrieve their CMUs…

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January 5, 2021


THE SCENE: Gloomy, but not too gloomy F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Hillbilly walk around the parking lot (100 IC) Imperial walk around the parking lot (100 IC) Motivators, starting at 9 Speech prompt: What motivates me to do F3? When I moved to Memphis, I was a sad clown. I had few friends and was weak – certainly…

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January 1, 2021

Standing on the Shoulders of Giants

THE SCENE: Windy and sixty degrees. Pre-runners, pre-ruckers all over the place. Shovel flags flying. We are right where we belong. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Merkin/American Pushups x10 Wide-Arm Pushups x10 Diamond Pushups x10 Inclined Pushups x10 Mosey Lap Hello Dolly x10 Flutter kick x10 LBCs x10 Mosey Lap SSH x10 Squat x10 Mountain climber x10 THA-THANG:…

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December 24, 2020

3rd Annual Equinox Challenge

Winter is awesome. It’s cold, unpredictable and occasionally even harsh. When presented with the opportunity to excel and achieve, some men will rise above their own norms and reach forward to place that next brick in the wall. Thus, I present to you F3 Memphis’ 3rd annual equinox challenge This year’s theme: No man left behind. We often use…

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December 5, 2020

Door 1 or 2

THE SCENE: Gloomy with a hint of a warm winter day. 34 degrees at showtime. Beautiful sunrise. Lots of virtual St. Juders around. F3 WELCOME & DISCLAIMER Given with a quick reminder of the 5 core principles WARM-O-RAMA: SSH x20 IC Merkins x10 IC Imperial Walkers x10 IC Hillbillies x10 IC Mosey lap around the parking lot THA-THANG: Around…

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