February 13, 2021

Valentine’s Day Warm up

THE SCENE: It was cold. Paper trail made it a point to let me know that he was leaving at 7:45 and that it was nothing against me F3 WELCOME & DISCLAIMER Sloppily disclaimed – my mouth was still frozen from the ruck (which continued into the ability to count in cadence for warmarama) WARM-O-RAMA: SSH IC Imperial Walkers…

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February 6, 2021

Off the Beaten Path

THE SCENE: 35 degrees, but didn’t feel that cold. Must be the Memphis heat index. Was the lone car in the parking lot, but soon a plethora of cars showed up. F3 WELCOME & DISCLAIMER Checked to see if everyone had a head lamp. Advised not to hurt themselves as we would be traveling on a new path today….

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February 2, 2021

Everyone Say Cheese

THE SCENE: Pulled into the parking lot with a few minutes to spare and it already looked packed!  Lots of guys gearing up. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Stretch On Your Own as High Note gave a few notes about the Hype Video recording. Dial Up officially handed the reigns over to Bootheel as AOQ of Motherrucker. Bootheel (YHC)…

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January 30, 2021

Celebration Station

THE SCENE: 46 degrees, cloudy, a few intermittent sprinkles. Lots of beautiful shovel flags flapping in the breeze when I pulled up. Lots of vehicles parked already. Mother-rucker had quite a turnout. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. All seasoned PAX, no FNGs. Covered a few of the F3 core principles: this workout is free of charge, open…

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January 23, 2021


THE SCENE: Cold 31 degrees (feels like 23), slight breeze. BEAUTIFUL Sunrise! F3 WELCOME & DISCLAIMER 5:30- Warm-up And Disclaimer-            Jog in place- Say F3 Names 5 core Principles of F3: (3 Penalty Burpees if someone didn’t know) Had 5 PAX going for 345 asked each one one fo the 5 principles. 100%-Perfect-No burpees!…

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January 10, 2021

Mothership BC 1/9/2021

THE SCENE: 30s, cloudy and a bit breezy. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. WARM-O-RAMA: SSH 25x IC Imperial walker squats 20x IC Daisy pickers 10x IC Plank compass + merkins (12, 9, 6, 3 OYO) THA-THANG: Millenial workout. Details here. Basically, 100 reps followed by 100ish m run/sprint, rinse & repeat for 10 times Exercises: SSH, merkins,…

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January 2, 2021

Keeping it simple…

1/2/21   Mothership   Warm o Rama High Knees Butt kicks Daisy x 10 SSH x 20 Lunge stretch Mountain climbers x 20 Phelps x 10 Tha Thing   Run to amphitheater 3 rotations 25 Merkins 25 Dips 25 WWI sit ups   Run to bike racks 25 bike racks pull ups 25 Merkins 25 Bonnie Blairs   Run…

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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 31, 2020

Twerkin Merkin

THE SCENE: Mothership; chilly F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 26 IC SSH x 1-10 IC then 11-26 IC Radio Silent (RS)=FAIL=Penalty Burpees x 10 OYO 2nd attempt w/RS=SUCCESS=Penalty Burpees avoided THA-THANG: Card Shark 25 parking spots; each had playing card with specific exercise PAX, 1 per spot, AMRAP until timer sounds; recover, then rotate clockwise to…

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December 19, 2020

The Bringer of Rain

Scene: 43 degrees and of course rain… why would the bringer of rain Q in anything else Materials: Bodies, Bricks and 1 Sandbag F3 Welcome & Disclaimer: Check ☑️ Warm-O-Rama: 20 SSHs IC… about… I think Hobo was intentionally trying to throw me off my count with his pectoral comment.  I have the chest of a dove… it does…

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