August 15, 2019

School of Lunges

THE SCENE: Warm and very humid F3 WELCOME & DISCLAIMER Welcomed & disclaimed WARM-O-RAMA: SSH x25 IC Small arm circles (forward & reverse) x10each IC Overhead claps x10 IC Seal claps x10 IC Big arm circles (forward & reverse) x10each IC Daisy pickers x10 IC Windmills x10 IC Imperial walker x10 IC THA-THANG: AMRAP: – 10 lunges with rucksack…

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August 7, 2019

Crossfit games tribute!

THE SCENE: Friday August 2nd, muggy and warm F3 WELCOME & DISCLAIMER Pax were disclaimed and warned WARM-O-RAMA: 20 SSH, stretch on your own, then short mosey around the lot. THA-THANG: in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females.    Each workout was modified from the original…

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August 6, 2019

Spooky Flags

THE SCENE: Shorts weather for sure. YHC thought about using our nice upper practice field for this Q, but decided on the Goose Field. What is more Annex than burpees in goose scat. It was slightly spookier than normal. F3 WELCOME & DISCLAIMER. Given multiple times. 5 Principles of F3. Mission of F3, Credo of F3. Welcome to KOTB…

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July 30, 2019

Wait… There isn’t any cake?

AO: Nanner Nation. The Annex. QIC: Chuck E. Cheese THE SCENE: Humid but nice morning. Little moisture on the ground but the mood was great. Many PAX looking forward to the promise of banana cake. If only they knew. F3 WELCOME & DISCLAIMER Did it. Two more PAX showed up. Did it again. One more PAX showed up. Did…

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July 23, 2019

Back to School Special ABC’s

THE SCENE: TN Tax Free weekend arrives to let us know the new school year is here! A cool breeze blew in with the back to school savings. It made for a 60º sunrise that has never before been seen in late July Gloom. It was SkyQ perfection! Long sleeves and sarong mandatory for PLC. F3 WELCOME & DISCLAIMER:…

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July 22, 2019

Alternating Blitzkrieg Miles

THE SCENE: Pleasant, but this is a relative term. My perspective in using ‘pleasant’ comes from 100% humidity and 95.  Even the pre-runners were sweating though not breathing heavy. F3 WELCOME & DISCLAIMER:  Welcomed everyone, no females to chase away, I’m not a professional, a few shoelaces left untied but I’m not responsible for other’s equipment nor did I…

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July 21, 2019

A VQ to Please the Crowd – The Crowd Pleaser

THE SCENE: 75ish degrees, nice weather F3 WELCOME & DISCLAIMER PAX were welcomed and disclaimed. WARM-O-RAMA: SSH x25 IC Daisy pickers x10 IC Windmills x10 IC Arm circles x10 IC (each forward & reverse) Imperial walkers x10 IC THA-THANG: Mosey from STARTEX to do merkin mile (25 merkins) and finish at the playground. 3 rounds of AMRAP at the…

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July 20, 2019


THE SCENE:   (scroll text and play some dramatic music while looking off into the dark void of space) When last we saw our faithful F3 PAX they had just been decimated by the Evil Lord Mudpants and his ability to dominate the Ultimate game. Weeks later the rebel PAX, led by Sonic Skywalker, have reassembled on a planet…

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July 9, 2019

And the CMU Champion Is…

THE SCENE: Muggy F3 WELCOME & DISCLAIMER: Disclaimed. Welcomed. Gave F3 Mission and 5 components to each workout. WARM-O-RAMA: SSH IC X25 Imperial Walkers IC X25 Merkins IC X10 Overhead Arm Clap IC X10 Forward Arm Circles IC X10 Reverse Arm Circles IC X10 Colt 45 OYO Overhead Press w/CMU IC X10 THA-THANG: CMU MUSCLE FAILURE COMPETITION Rules: The…

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