October 26, 2020


THE SCENE: A chilly 53F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 25 IC Imperial Walker x 15 IC Slow Squat x 15 IC Arm Circles x 10 IC (CW & CCW) Good Mornings x 10 IC THA THANG ROUNDS PAX partnered up on one end of the parking lot with a sandbag, CMU, and rucksack. Partner 1…

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October 22, 2020

THE SCENE: Nice cool mid 60s morning Memphis fall weather F3 WELCOME & DISCLAIMER completed per F3 protocol WARM-O-RAMA: SSH 15x IC Daisy Pickers 10x IC Tempo squats 10x IC Michael Phelps 10x IC THA-THANG: Super Merkin Mile.  Running to each quarter mile via Indian run. Merkins performed at each qtr mile: 1st qtr mile:  25 regular merkins 2nd…

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September 1, 2020

Agility, Nimbleness, and Speed

THE SCENE:  Wet dew saturated my Nikes adding both weight and discomfort.  Early morning walkers didn’t bat an eyelash as I tied a climbing rope to the base of the monkey bars.  They’re getting used to us. F3 WELCOME & DISCLAIMER:  I’m a professional online archaeology professor, peddling my virtual wares.  I’m not a yoga instructor or life coach.  Don’t…

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August 31, 2020


Did not rain, which is about all I am concerned about F3 WELCOME & DISCLAIMER: provided WARM-O-RAMA: Daisy Pickers x 15, Hillbillies x 10, Imperial Walkers x 10, Motivators THA-THANG:
 12 exercise stations in each set 45 seconds exercise with a 15 second rest and transition completed 2.5 sets with a short mosey between each set Merkins…

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August 20, 2020

Always Ready

THE SCENE: A gorgeous morning in the 901 F3 WELCOME & DISCLAIMER Yes, done twice – also had the PAX list the 5 guiding principles, credo and mission as we had 2 FNGs. WARM-O-RAMA: Men’s Health Merkins Annies IC x 20 (10 each arm) Cherry Pickers IC x 22 Smurf Jacks IC x 26 Men’s Health Merkins Mosey Around…

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August 17, 2020


THE SCENE: A crisp 70F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC Merkins x 5 IC Arm circles x 10 IC (CW & CCW) Slow Side Lunge x 5 IC (each side) Good mornings x 10 IC THA-THANG: *carried sandbags and rucksacks to concrete pad* Weight Circuit #1 Placed sandbags and rucks in a circle for…

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August 12, 2020

Way Late Back Blast from May 13

THE SCENE: There was some kind of weather. F3 WELCOME & DISCLAIMER Done but I probably forgot something and was corrected WARM-O-RAMA: Did a warm up I know there was Chinooks as part of it, and I am sure SSH THA-THANG: Went back to my football days and did drills that we would do at 5:00am on Wednesday’s- we…

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August 10, 2020

CMU Dora

THE SCENE A cooler 84F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH x 20 IC Imperial walkers x 10 IC Slow side lunges x 5 IC (each side) Arm circles x 10 IC (CW & CCW) Good mornings x 10 IC THA-THANG: CMU Dora Pax partnered up and completed the following: 100 CMU swings, 150 CMU curls, 200 CMU…

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July 23, 2020

Double rainbow ruck

THE SCENE: Muggy. YHC coming in 🔥. F3 WELCOME & DISCLAIMER WARM-O-RAMA: PAX were encouraged to use quotes from Remember the Titans whenever they had the chance. “Let’s go, let’s go, let’s go, let’s go!” – Speaker THA-THANG: 2 mile ruck loop. Top of the parking deck, 1 lap around the track. 3.3 miles “I run 6 plays, split…

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