February 21, 2020

Handsy Forgot to Give Me a Title

THE SCENE: Cold. F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: SSH (IC) – 50 Windmill (IC) – 10 IW (IC) – 12 Hillbillies (IC) – 12 Tempo Merkins (IC) – 10 Arm circles (IC) – 20 THA-THANG: Mosey to playground Round 1: 12 Pull-ups 30 Derkins (on benches) 30 BBSU’s 30 Dips (on benches) In between each exercise set,…

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February 7, 2020

Intervals at The Barracks

THE SCENE: Blizzard like conditions (for Memphis at least) F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: Mosey 1.5 laps (Karaoke for roughly 100m on last straightaway) Stop halfway through second lap to stretch for approximately 90 seconds while I explained the THANG. THA-THANG: Interval Training! Run 400m (1 lap around the track) at a pushed pace* Followed by 90…

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January 30, 2020

Old Forest Historic Running Tour

THE SCENE: Low 40s and a little sprinkly.  Handsy claimed it was “snowing” at one point.  🤔 F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 10 (IC) Mummy kicks x 10 (IC) Imperial Walkers x 10 (IC) Hillbillies x 10 (IC) Daisy Pickers x 10 (IC) Finkle Swings (approx. 30 secs per each leg) Stretch OYO (30 secs) THA-THANG: Tour…

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January 24, 2020

Ladders on the Track

THE SCENE: 40 degree and drizzly. Lights on. Steam billowing across the track from some HVAC. 40-50 ROTCers. F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC SSH x 20 x 12 IW Hillbillies Daisy Pickers Finkelswings (8 per leg) Two warm up laps: Mosey pace with multiple dynamic stretches interspersed THA-THANG: Run the ladder: 100m 200m 400m 800m 400m 200m 100m…

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January 15, 2020

1/15 ao old forest (manny)

THE SCENE: Ao: old forest, still dark, slight rain and very wet. F3 WELCOME & DISCLAIMER Good morning everyone just a fair warning I am not a professional, please exercise at your own risk. But seriously go at your own pace if needed and modify the workout as you see necessary. WARM-O-RAMA: Side straddle hope (20) daisy pickers (20)…

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January 10, 2020

Bullseye Ladder Climbs

THE SCENE: 60 and Dark very windy. Happy the forecast’ed rain held off. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH IC x30 Daisy Pickers IC x10 Hill-Billies IC x15 Arm Circles IC x10F x10R THA-THANG: Mosey from Startex to in between school buildings, right behind a very large brick smokestack Station 1 5 Burpees 10 BBSUs 15 Merkins Mosey…

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January 7, 2020

Sandlot IS King Of The Bluff

 Welcome & Disclaimer: Yep Warm-a-Rama: SSH x 20 IW x 12 Hillbillies x 12 Arm circles x 20 Tempo Merkins x 12 Tempo squats x 12 Daisy Picker Mosey to sand volleyball court: Tha-Thang: Modified Dora 1-2-3 with partner in the sand: 100 derkins – mode of transportation: Vacuum Cleaners (wheel barrow) 200 squats – mode of transportation: Apple…

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January 6, 2020


THE SCENE: Old Forest, good weather at 41º F! F3 WELCOME & DISCLAIMER Considering the workout, Everyone was welcomed with “Ladies And Gentlemen, Boys and Girls, Children of All Ages, Welcome to Barnum’s F3-Ring-Circus!” I disclaimed any skills, and disclaimed anyone who paid anyone else to be there, and we went on with things. WARM-O-RAMA: We warmed up with…

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January 4, 2020

Two-ey for Dewey! (2nd F3versary)

THE SCENE: Mid 55s and “lightly” raining as we arrived.  Some PAX were hopeful for a visit to the parking garage to stay out of the rain. They were disappointed. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x SSH (IC) 10 x Imperial Walkers (IC) 10 x Hillbillies (IC) 10 x Daisy Pickers (IC) 15 secs of free stretching Mosey…

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