March 22, 2018

Circuit Training with Coupons

THE SCENE: 39 degrees and clear


  • Welcome to F3
  • I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


  • Windmill (IC) – 15
  • IW – (IC) – 15
  • Hillbillies – (IC) – 15
  • SSH (IC) – 15
  • Mummy kicks (IC) – 15
  • Mosey up the hill to grab coupons and bring them back to parking lot
  • Legs spread, grab right ankle, then left ankle
  • Feet in line – RIGHT foot forward
    • Grab right ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left
  • Fee in line – LEFT foot forward
    • Grab left ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left


Circuit training! We used a timer on my phone that beeped every 30 seconds.
Set 1 (all with coupons)
  • Shoulder press (30 seconds)
  • Squats (30 seconds)
  • Curls (30 seconds)
  • Reverse lunges (30 seconds)
  • Lat rows (30 seconds)
  • RECOVER (30 seconds)
Set 2
  • Bobby Hurley’s (30 seconds)
  • Mummy kicks (30 seconds)
  • Mercans (30 seconds)
  • Low plank Peter Parkers (30 seconds)
  • Squat jabs (30 seconds)
  • RECOVER (30 seconds)
Rinse and repeat alternating sets each time. We got through each set 5 times in 30 minutes.


  • flutter kicks slowing rising in 4 counts until we get to 10 (legs should be 90*), then slowly back down 10 more count.
  • LBC’S (IC) – 20
  • Hollywood side crunches (IC) – 10 left, 10 right
  • American Hammer (IC) – 20


13 – Dewy, Bruce, Snookie, Slots, Moth Balls, Commando, Lil Nicky, Chop Shop, Vocals, Lipton, Toms, Old Man Hitch, Handsy (QIC)


David and Bathsheba. David made small compromises that led to bigger compromises and ultimately major mistakes that were costly to him and others. While all the other Kings were at war, he stayed home. He wasn’t in the right place at the right time. That was his first compromise. We must live with integrity even in (especially in!) the small things, even things that no one else will never see or know.


YHC enjoyed my first Q at the Berm! There was lots of good mumble chatter among the PAX, encouraging everyone to work hard. I could tell all the PAX were pushing themselves to get better. And thankfully, no Gloom Horns this morn. Bruce provided parking lot coffeeteria afterwards which is always nice. Also it was really cool having Chop Shop join us from F3 Naperville, IL!


The Berm will soon have Monday and Wednesday boot camps in addition to Tuesday and Thursday! Connect with Bruce (AOQ) for details.

2nd F lunch opportunities TODAY (Thursday, March 22):

– 2nd F Lunch with East Memphis Millennials, Whole Foods on Poplar Avenue, 11:30 am-1:00 pm – bring your own or just charge it!
– 2nd F Lunch with Midtown-is-Memphians, Casablanca Midtown, 12:00-1:15 pm