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 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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February 2, 2021

The Great Pyramids

THE SCENE:   0445 pre-action got us warmed up.  Dark and cool, quiet with a few dog walkers and one guy in UT orange from head to toe wearing a headlamp by the chin up bars. F3 WELCOME & DISCLAIMER:  Welcomed. It’s a pleasure to know you and to be known by you (not in the biblical sense). WARM-O-RAMA:   Motivators (7),…

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January 31, 2021

Indian/Geese/Swedish Run with Conveyer Belts

THE SCENE: 55 and calm, perfect for some running. Tomb Raider and Beauty Shop had just finished their pre-ruck, they’re about 4 weeks into 75 Hard and are on track. OP, OJ and Hobo are ready as well, Choker rolls up. I was glad to see a good number of PAX as we needed it for what I had…

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January 30, 2021

50th Birthday Trifecta BC!

THE SCENE: Coldish and Gloomy-esque; the QIC, spending too much time obsessing over his Weinke (3 hours between the night before and rising at 4 am) came in on two wheels at 5:31 am. 2021 commitment to create new habit to be everywhere 5-10 minutes early. Do better. F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: The PAX started SSH on…

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January 26, 2021

A Pyramid of CMUs in the Pale Gloom Light

THE SCENE: Foggy, damp, gloomy, 48°, 93% humidity, as with any other weather conditions (except lighting, I think) perfect scene for a quality BC F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Mosey around the Senior Center Tempo Squats x15 IC Hillbillies x15 IC Imperial Walkers x15 IC Michael Phelps x10 IC Daisy Pickers x10 IC Tempo BBSU x10 IC THA-THANG:…

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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 24, 2021

Sunday Cruise’n

Scene:  Raining, 41 degrees… great conditions for an F3 workout. Materials: Ya’self and some kicks ???? F3 Welcome & Disclaimer:  Check ☑️ Warm-O-Rama: 10 SSHs IC 15 Imperial Walkers IC 10 Butt Kickers IC 15 High Knees IC Stretch out for 2 minutes The THANG: ????????‍♂️???? Hit the Green-Line for some miles and good conversation among PAX Mileage:  3.19…

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January 19, 2021

THE SCENE: 46 degrees perfect. Starts to drizzle when I start to set up. Lasts about 1 minute. Beautiful Morning! F3 WELCOME & DISCLAIMER Done as we Run in place. Ask for 5 for principles of F3 (3 burpee penalty) We only did 3 burpees. WARM-O-RAMA: Imperial Walker x 10 in cadence Daisy Pickers x10 in cadence Mountain Man…

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