August 7, 2020

Slam Ball Mile, Part II

THE SCENE: Old Forest, on a Friday of all things.  Couldn’t ask for better weather. This time of year, it starts off dark, and is nice and bright by the end. F3 WELCOME & DISCLAIMER Everyone was welcomed, except the late guy, and everyone was disclaimed, though the late guy got a kind of cursory disclaimer that might not…

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July 6, 2020

Staking Claim to a New Park

THE SCENE: 73 with 112% humidity A colorful sky graced the pristine grounds of Powell Park. F3 WELCOME & DISCLAIMER Done twice WARM-O-RAMA: Motivators down from 6 (I messed up the count on the round of 6, luckily all PAX were there to correct me) Imperial Walkers IC x 16 Daisy Pickers IC x 15 Bat Wings IC x…

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June 30, 2020

Normal sucks anyways

THE SCENE: Powell Park is a beautifully maintained park that is ready for PAX. I thought for sure this would be my first solo workout with F3 because I didn’t really advertise it much. Snowman showed up and we were both better for it F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Plank – high, low, bent knee Arm Circles THA-THANG:…

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March 12, 2020

Evading Frank

THE SCENE: Birds Are Real has been cooped up at the hospital for several days due to Baby Bird’s attempt to escape his M’s protective custody.  A group of PAX decided to bust him out for an hour for some fresh air and a little 1st and 2nd F’s. F3 WELCOME & DISCLAIMER: Yeah, that. WARM-O-RAMA: 59 degrees is…

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February 1, 2020

Black Ops down the Rabbit Hole

THE SCENE:  Stepped outside the domicile at 0515 to hear the robins and feel the spring breeze.  Good morning February! Clown cared with Beauty Shop to Yardsale’s neighbors house.  Lit up the front of that house with the headlights before making a speedy roundabout get away to the correct drive.  This was followed by a leisurely commute through G-town…

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December 18, 2019

The Grinch – Week 3

THE SCENE:  28 degrees. Thank goodness this workout is a burner, cuz it was COLD. F3 WELCOME & DISCLAIMER:  Done WARM-O-RAMA:  Mosey to stables.  SSH 2ox IC, Imperial Walkers 10x IC, Tempo Squats 10x IC, Arm Circles (forward/backward) 10x IC, Merkins 5x IC THA-THANG: 800m run, 25 pull-ups, 25 hand-release merkins, 25 BBSU, 25 jump squats  =  1 round Do 4 rounds…

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December 11, 2019

The Grinch – Week 2

THE SCENE:  Frickin freezing, Mr. Bigglesworth F3 WELCOME & DISCLAIMER:  Given. This is a stupid hard set workout, do not hurt yourself. WARM-O-RAMA:  Mosey to stables. SSH 25x IC, Daisy Pickers 10x IC, Arm Circles 15x IC front and back, Merkins 5x IC Demonstrated each exercise while PAX continued stretching THA-THANG:  4 rounds for time: 800 meter run, 25 pull-ups, 25 hand-release merkins,…

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December 11, 2019

The Grinch – Week 1

THE SCENE:  Chilly and Breezy F3 WELCOME & DISCLAIMER:  Given. This is a stupid hard set workout, do not hurt yourself. WARM-O-RAMA:  Mosey to stables. SSH 25x IC, Daisy Pickers 10x IC, Arm Circles 15x IC front and back, Merkins 5x IC Demonstrated each exercise while PAX continued stretching THA-THANG:  4 rounds for time: 800 meter run, 25 pull-ups, 25 hand-release merkins, 25…

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September 13, 2019

9/12 – Cameron Brown BLOPS

THE SCENE: I did not check the temp when I arrived, but it felt better today, than yesterday, doing the IPC. F3 WELCOME & DISCLAIMER:  Done WARM-O-RAMA: 25x SSH IC, 10x Imperial Walker IC, 10x Daisy Pickers IC, 10x Merkins IC Moseyed around nearby pond, stopping 4 times: 20 BBSU, 20 squats, 20 BBSU, 20 squats, and moseyed back…

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