February 17, 2021

Playing with Garage Furniture

THE SCENE:   Warming trend, up 15 degrees from yesterday.  Global Warming, whoops, I mean ‘Climate Change’ is for real.  The back shocks got a reprieve once I unloaded the 250 lbs of sand and bags.  Prince Ali stacked his bags and even Finch came with a new ruck. F3 WELCOME & DISCLAIMER: Welcomed, NO Disclaimer.   Crap, I don’t want…

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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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February 4, 2021


The Scene: The Barracks. (UofM track).  33*. Pre dawn   Disclaimer:  The usually.   Warm-O-Rama:  after putting 2 rucks together for 2 new members of F3 15 SSH IC 12 Daisy(Cherry) pickers   Tha-Thing:  Rucks up let’s get some miles. Walked to UofM pretty blue bridge.  Finally, BeautyShop caught up.  15 dips on your own. Up over bridge 15…

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January 27, 2021

Cleveland Baseball Team Ruck

THE SCENE: Chilly F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: 52 SSH (IC) 12 Richard Simmons (like Daisy Pickers, but fabulous) 14 Lunge Twists (IC) THA-THANG: Indian Ruck with CMU Around big circle Down to corner Over to new walking bridge Drop CMUs Across to parking garage Up and down stairs as many times as necessary Pick up CMUs Make…

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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 23, 2021

the Jason

THE SCENE: Crisp and cold January morning at the Barracks. F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Daisy Pickers IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps IC 15 THA-THANG: 1 mile run NOTE: Substituted the Muscle Ups for Pull-ups since no one was capable of doing Muscle Ups. For Time: 100 Squats 5 Pull Ups 75…

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January 22, 2021


THE SCENE: sceney F3 WELCOME & DISCLAIMER was short but sweet, like myself WARM-O-RAMA: a too long explanation of how to do the first exercise MOTIVATORS – 6:countdown IC Daisy Pickers  X 10 IC Mosey around track. THA-THANG: This morning, I had the PAX do a series of lots of exercises with lots of moseying in between, always going…

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January 18, 2021


THE SCENE: 4° and clear, starry morning with Ursa Major in view F3 WELCOME & DISCLAIMER: Yes and Yes, especially Ricky Bobby who did 24 Bauer Hours WARM-O-RAMA: 10 SSH IC 11 Daisy Pickers IC 10 Arm circles IC THA-THANG: Use assorted Kettlebells from 16-40 kg and a 9 kg dumbbell for all exercises. 6 exercises, 3 rounds of…

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January 13, 2021

We only did 1 set of 42 CMU curls.

THE SCENE: Made sure to get going a little early so I could survey UofM a little for what I had planned.  Needed to know what I was working with.  Arrived and scouted with time to spare!  Found Bruce and Prince Ali were ready to get things going when I pulled up. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH…

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