August 15, 2019

Sweat* 16’s

THE SCENE: Highly recommend getting to an AO early before the ruckus of mumblechatter interrupts the gloom.  You get to stargaze and think about stretching and hydrating.  Especially pleasant with a full moon perched on the horizon in mid-70 degree temps.F3 WELCOME & DISCLAIMER:   doubled  down for the benefit of a few tardy PAX.  Oh crap, the sudden appearance…

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August 8, 2019

3s at Bingo Hall

THE SCENE:  Dark.  In typical Thursday fashion, it was wet.  We started with 2 PAX, and we slowly worked our way up to 5 PAX. F3 WELCOME & DISCLAIMER:  I don’t really know what I’m doing.  You’re here because you want to be. WARM-O-RAMA: Squats x 10 IC SSH x 25 IC Imperial Walkers x 10 IC Hillbillies x…

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August 5, 2019

Berm or bust

THE SCENE: A cool but moist 69° F3 WELCOME & DISCLAIMER: Yup WARM-O-RAMA: SSH IC X25 IW IC x20 Daisy Pickers IC x20 Small arm circles IC x10 (+ reverse) THA-THANG: AMRAP for 30 seconds each (5 rounds): – Merkins – Flutter Kick – Carolina Dry Docks – WWI Situps Next, several pax will farmer carry dumbbells or two…

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July 19, 2018

Carb Loading at the Berm

THE SCENE: It was damp, but not wet.  Muggy, but not thick. F3 WELCOME & DISCLAIMER Yup. WARM-O-RAMA: SSH x 20 IC Imperial Walker x 15 IC Hillbillies x 15 IC Daisy Pickers x 10 IC Arm Circles x 10 IC (front, then back) THA-THANG: Mosey to field and circle up. Ciabatta! (F3 name for the Tabata workout.)  Perform…

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July 3, 2018

You Can Burpee, but You Can’t Hide

F3 MEMPHIS – 3 July 2018 THE SCENE: AO: Bermuda Triangle “The Berm” QIC: Geppetto Conditions: 76 F, 90% Humidity, Perfect for BC (all conditions are perfect for a BC) PAX: Cowbell, Snookie, Bullwinkle, Geppetto F3 WELCOME & DISCLAIMER Delivered WARM-O-RAMA: SSH IC X 20 Windmills IC X 10 Imperial Walkers IC X 10 Hillbillies IC X 10 Slow…

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July 2, 2018

A soggy Berm AMRAP

THE SCENE: mid 70s, raining F3 WELCOME & DISCLAIMER WARM-O-RAMA: Mosey with butt kick, high knees, back pedal, power skip Side straddle hop 15 IC OH press 15 IC 4-count squat 15 IC Mnt climber 15 IC In circle Imp walker 15 IC Hillbillies 15 IC Indian run to the West playground. THA-THANG (#1): One partner planking while the…

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July 2, 2018

Not quite 1000’s

THE SCENE:  about 80 degrees. Feeling good feeling great. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH (20), Shoulder Tap (20), Mountain Climbers (20), Arm circles (10) in each direction, Butt kickers (20), Daisy Pickers (20)… All in cadence. THA-THANG: Mosey’d to spot…. Two legged long jumps about 50 yards to startex Partnered up and got 600 of the 1000 reps…

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June 19, 2018

Short Circuit with a Splash of Merlot

F3 MEMPHIS – 19 June 2018 THE SCENE: AO: Bermuda Triangle “The Berm” Q: Geppetto Conditions: 76 degrees/80% Humidity – Perfect BC Conditions 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…

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May 16, 2018

A Couple Indian Runs

THE SCENE: Low 70s, overcast F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH 20 IC 4 ct squat 20 IC arm circles Partner kicks 10 each side Mosey with high knees, butt kicks, back pedal, power skip, carioca, and lunge walk. THA-THANG: Indian Run Merkin Mile, then… Everyone completes 100 squats OYO, then… Another Indian Run mile, stopping along the way for:…

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