March 5, 2018

Leg Day.

THE SCENE: The Lair; 48 degrees and rain showers F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 20 Arm Circles (front and Back) IC x 20 Static arm and leg stretches High leg kicks 20 yards  THA-THANG: Worked the “Four Corners” around the turf fields to blast our legs 100 yard deep lunges to northeast corner (20 merkins) 50 yard bear…

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February 26, 2018

Gotta Get Up To Get Down

THE SCENE: The Barracks for some Rucksercise with 100% chance of #Cantore. Our buddy, Tim Simpson-Weatherman-did not disappoint. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Short and sweet. Rucks on: *SSH x20 IC *”Trident” (*not yet submitted to F3 Nation for approval but I jacked it off Instagram)…hold plank: a)left knee swing out b)left knee towards chin c)left knee swing in…

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