September 13, 2018

Bermuda Triangle A.L.A.R.M.S.

THE SCENE: Quite, cool, and pleasant.  PAX arrived uncharacteristically early for Berm standards.  Maybe a sure sign that the summer gloomidity is giving way to fall gloomispity. F3 WELCOME & DISCLAIMER  PAX welcomed and disclaimed.  Apologies made for Dr. Scholls absence as Q and myself filling in. WARM-O-RAMA: Daisy Pickers x 15 IC (with synchronized claps, in honor of…

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September 11, 2018

Fire Station Remembrance

THE SCENE: Refreshingly cool 62 degrees. F3 WELCOME & DISCLAIMER Disclaimed: All advised to modify or stop as necessary. WARM-O-RAMA: Imperial Walkers IC 15 Hillbillies IC 15 Big arm circles (forward and reverse) IC 15 Overhead claps IC 15 Windmills IC 15 The THANG: Bodies hit the floor Bodies by Drowning Pool (3:21) Start in plank position. When the…

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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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June 18, 2018


THE SCENE: The Berm: Hot, humid and miserable F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x 18 IC *IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 18 IC *HILL BILLIES (moving in a circle clockwise as a unit) x 18 IC *BURPEES x 18 IC YHC led PAX on a…

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June 14, 2018

Why so Many Merkins?

THE SCENE AO: Bermuda Triangle “The Berm” QIC: Snookie Conditions: 75 and sunny F3 WELCOME & DISCLAIMER Welcome to F3! Fitness! Fellowship! Faith! I am not a professional and am not being paid to lead this exercise. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being;…

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June 3, 2018

Are you In or Out?

THE SCENE: The Berm: Humid and 72 degrees but felt like 350. F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x 10 IC *SKI JACKS x 10 IC *SEAL JACKS x10 IC *IMPERIAL WALKERS x10 IC *HILL BILLIES x10 IC YHC led PAX on a lil’ mosey around the building and stopped back at…

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May 17, 2018

Pre-Beach Beat Down

THE SCENE: It was already bright and hot as the PAX arrived… F3 WELCOME & DISCLAIMER:  WARM-O-RAMA: – SSH X 20 in cadence, mountain climbers X 20 in cadence, shoulder taps X 20 in cadence, arm circles X 10 each arm in cadence, Helicopters X 10 both sides in cadence, butt kickers X 20 in cadence, Daisy-pickers X 15…

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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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