February 15, 2021

8-track Snomaggedon BLOPS

The Scene: 11 degrees. Snow covered the ground. Sleet coming in sideways. What were we thinking? Welcome and disclaimer: Given. Not a professional. Modify as needed, but only when necessary. Warm o rama: 25 side straddle hops IC 10 Imperial walkers IC 10 Hillbillies IC 10 Daisy Pickers IC Tha Thang: Modified Seabiscuit workout. 10 Burpees 20 Merkins 30…

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February 14, 2021

Valentines Trivia for 5 eskimos

THE SCENE: Arrived on the scene a few minutes early. Looked at the temp gauge and it said 15 degrees. Wind chill made it feel like 3 degrees. The ground was frozen so the shovel flag was wedged into the storm drain grate. 3 pre-runners rolled up to meet Billy Blanks and myself. F3 WELCOME & DISCLAIMER 5 brave…

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February 12, 2021

Zachary Tellier modified Hero WOD

THE SCENE: About 30, felt like 25 F3 WELCOME & DISCLAIMER: Yes WARM-O-RAMA: 20 – SSH 5 – Wolverines IC 10 – Imperial Walkers IC THA-THANG: Cone 1: 10 Burpees, Bear Crawl to the next cone Cone 2: Prior cone + 25 Merkins, Bear Crawl to the next cone Cone 3: Prior cones + 50 Lunges, 1:1, Bear Crawl…

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February 6, 2021

45lbs of Copper

THE SCENE: Unseasonably warm DISCLAIMER: Check WARM-O-RAMA: 10x arm circles ffd –10 arm circles backwards (odd choice for a running AO) THA THANG: 4.47 mile out and back run down CD Smith Rd. The pax took turns performing hillbillies & dragging 45 lbs of scrap copper wire. The copper was much harder to drag than I had anticipated. MARY:…

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February 5, 2021

Long Sprint at 8 Track

The Scene: Nice and frosty this morning.  Most of the pax were bundle up. Welcome and Disclaimer: Done Warm-A-Rama: SSH IC x25, Merkins IC x15, Squats IC x10 Tha Thing: Ran out of the university parking lot to Poplar Pike, headed West.  Turned North on Birnum Wood.  Then turned up Carter’s Grove.  YHC informed the pax that there was…

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January 29, 2021

F3 Nation in Germantown Station

THE SCENE: It was cold; but dry. Give me 28 and dry over 60 and raining any day. Sparky, Finkle and myself did a pre-run Shield Lock so we were warmed up and ready for some more running. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: 20 SSH IC 20 Daisy Pickers IC Stretch OYO 30 seconds THA-THANG: Mosey to Germantown…

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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 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 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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January 5, 2021

BLOPs at Sunday 8 Track

THE SCENE: High 30’s. Brisk, baby. F3 WELCOME & DISCLAIMER Accomplished. WARM-O-RAMA: SSH’s, IW’s, Daisy Pickers, Hillbillies   THA-THANG: Ran the 8 Track. Encouraged PAX before we stepped off to ask each other “How are your 3 F’s?” to generate discussion around the true purpose of F3….to accelerate all 3 F’s. MARY: Dealer’s choice to a few dudes COUNT-OFF…

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