June 26, 2018

Four corners with a werkin ring o’fire

THE SCENE: Balmy. F3 WELCOME & DISCLAIMER: done. WARM-O-RAMA: SSH x 20 Imperial Walkers x 15 LBAC (little baby arm circles) x 10 forward; reverse Windmill x 15 Quick mosey around East parkway playground back to shovel flag THA-THANG: We had 5 PAX and we did a variation of four corners (and added the shovel flag in the center as…

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May 20, 2018

Run. Flip tire. Rinse and repeat.

  THE SCENE: The Mothership: Humid, 75 degrees with clear skies F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x20 IC **YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite) *Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC *Imperial Walkers (in motion-moving in a counter-clockwise rotation) x20 IC…

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May 7, 2018

Old Forest Mosey

THE SCENE: ~61* – toasty and WAY too bright for F3.  To be totally honest, YHC arrived at the AO with a lot of anxiety. The last OF backblast I read was called “Dodging Snakes” or something, and people said they saw copperheads on the trail that I was planning to use. YHC doesn’t mess with snakes. The ruckers were…

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April 25, 2018

Bringin’ Burpee Back

Date: 04/25/2018 AO: Old Forest  QIC: Gus PAX: Orange Julius, Browns, Meatball, Costello, Mighty Joe Young, Teacher’s Pet, Splinter, Snookie, Big City, Blart, Pirtle, Bottomless, Sir Mix-a-Lot, MIB, Sparky, Trophy Wife, Gus | FNG: Griswold Conditions: 52F and awesome WELCOME DISCLAIMER Warm-O-Rama Burpees OYO x 10 SSH IC x 20 Imperial Walker IC x 20 * mosey to Levitt Shell * BURP BACK MOUNTAIN Partner…

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April 22, 2018

Q School – April 2018

THE SCENE:  45 degrees and perfect weather for Q School F3 WELCOME & DISCLAIMER:  YHC led the pax through the importance of and the elements of the disclaimer.  The disclaimer should never be overlooked and always be at the beginning of every workout. WARM-O-RAMA: SSH x20 – IMHO every workout should start with SSH for the sake of traditions!…

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April 19, 2018

Counting House

THE SCENE: The Sandlot: Weather: 45 F3 WELCOME & DISCLAIMER: Welcome: 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…

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April 15, 2018

Sprint Training

THE SCENE: The Barracks: Weather: Real nice. M F3 WELCOME & DISCLAIMER: Welcome: 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…

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