October 24, 2020

10/21/20- Scarecrow VQ

THE SCENE: ‘Twas a beautiful morning for a VQ. 70 degrees with a slight breeze. It would have been perfect if I didn’t get pulled over for my headlights right before… F3 WELCOME & DISCLAIMER Welcomed everybody and gave the disclaimer. WARM-O-RAMA: Side Straddle Hops Diasy Pickers Windmills Imperial Walkers Hillbillies Arm Circles Short Mosey THA-THANG: Divided into three…

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October 13, 2020

GrowRuck 21 Reflections

THE SCENE:  Illuminated by street lights my minivan dodged potholes as I scoped out the dew covered gravel/asphalt/grass field that would be our ‘gym’ for the next 40 minutes.  Chioccetti pulled in before me and pre-ran some miles for his not-a-sport team challenge.  HIM F3 WELCOME & DISCLAIMER: Welcome, remember you volunteered for this. WARM-O-RAMA:  Thrusters x 6 IC,…

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October 7, 2020

Dora Ladder at Tiger Lane

THE SCENE: 46 and clear. First long-sleeve workout of the season! F3 WELCOME & DISCLAIMER WARM-O-RAMA: IC x 12 IW Hillbillies SSH Daisy Picker Michael Phelps THA-THANG: Mosey to Central & Hollywood Scout run to Tiger Lane fountain Dora Ladder 100 box jumps 200 merkins 300 overhead claps 200 tricep dips 100 jump squats -explorer runs a lap around…

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October 2, 2020

Tourist at Barracks

THE SCENE: I wake up and check the forecast. 43 degrees, some say 45 is the perfect F3 temperature…so I’m good with 43. Squeegee pulls up at the same time as myself, 3 PAX are already there doing their pre-workout. It’s going to be fun today. F3 WELCOME & DISCLAIMER Got this done, but here’s the formal version: Mission: to…

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September 28, 2020

5K Day

Scene: 68 Disclaimed Warm-A-Rama: SSH IW Hillbillies Daisy Pickers various leg stretches around the track Tha-Thang: Run a 5K (3.1 miles) Upgrade was our fastest runner (21:46). We had 3 sub 22:00. Count-A-Rama: 17 COT: We were better together  

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September 23, 2020

The Underappreciated South End

THE SCENE: 68, breezy, dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 46 Mosey down the bluff IW Windmills Arm Circles THA-THANG: Slingshot Run (a better name than Indian Run) to south end of Tom Lee Park – called Ashburn-Coppock Park Captain Therkin (Thor with 5 merkins in between) -1:4 ratio BBSU/American Hammer until arrive at 10:40 Iron Hulk…

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September 23, 2020

Sandlot: Tuesday, September 22, 2020

THE SCENE: Weather was delightfully cool and breezy. Partly cloudy skies with a beautiful pink sunrise as we enjoyed coffeteria after the workout. F3 WELCOME & DISCLAIMER It’s 5:30, welcome to F3! I am not a professional, the exercises planned are attempted at your own risk, so modify as necessary Push yourself, but don’t hurt yourself WARM-O-RAMA: Side Straddle…

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September 23, 2020

Rain. CMUs. Typical OF stuff

Weather: Rain. Cooler. Disclaimer: Done. Warm-O-Rama: SSH x 25 IC, Windmills x 20 IC, Daisy Pickers x 10 IC, Hillbillies x 10 IC, Imperial Walkers X 10 IC, Arm Circles x 10 IC (F/R), SSH x 25 IC, 2 lap Mosey around big island Tha Thang: All PAX grabbed a CMU and completed 3 rounds of the following: Merkins,…

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September 21, 2020

The Sandlot

THE SCENE: There were bugs F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Daisy Pickers LBAC Squats THA-THANG: Mosey a bit BOMBS (Partner) 50 Burpees 75 SSH 100 Merkins 125 BBSUs 150 Squats Mosey a bit 2x Arm Circuit 10-15 Reps – 60 seconds rest Curls (35 lb) Standing Chest Press (25 lb) Back Squat (60 lb) Mosey a bit MARY:…

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September 8, 2020

Par 3 Dora

THE SCENE: DARK! Warm.  F3 WELCOME & DISCLAIMER: Completed. WARM-O-RAMA: 25 SSH’s, 15 Polka Stretch, 10 Daisy Pickers, 15 Imperial Walkers, 15 Hill Billies, 30 second stretch before running to golf course (stopped along the way to hold plank for 6) THA-THANG: PAX partner up for DORA. PAX explored up the golf course, while the other stayed to complete:…

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