February 5, 2021

Rucks, Ramps, and a Ring of Fire

THE SCENE: I was delayed by a train by 1 minute and by the time I arrived, there were several cars, but no PAX. Barnum emerged from the shadows with his weight vest. Boy, I thought the PAX had taken off without me pretty quick. RUDE. So, we decided to mozy to the ramp and carry on. Soon enough…

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January 27, 2021

in honor of pyrtle and dewey

THE SCENE: cold F3 WELCOME & DISCLAIMER was short, but sweet WARM-O-RAMA: Motivators countdown from 6 IC Daisy Pickers x 10 IC Forward Arm Circles x 10 IC Backward Arm Circles x 10 IC Overhead Claps x 10 IC THA-THANG: To honor two long lost PAX who haven’t graced Old Forest with their presence in quite a while, I…

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January 25, 2021


THE SCENE:   Lots of trees. I had some company pre-rucking but they preferred fartsacking in the gazebo and smoking a stogy on the bench.  I should have EH’d them.  What are their names? and can we help them? F3 WELCOME & DISCLAIMER:  Disclaimed, welcome the FNG (forgot). WARM-O-RAMA:   High knees x 10 IC, Butt kicks x 10 IC, Burpees…

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January 20, 2021

5! = 120

THE SCENE: 1/20 – INAUGURATION DAY. 37 Degrees outside. Clear cool morning. F3 WELCOME & DISCLAIMER F3 is a free workout for men focused on fitness, fellowship, and faith. I am not a professional so take all I say as a suggestion. Push yourself but don’t hurt yourself. Modify any exercises as necessary. We are all here to get…

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December 1, 2020

Sandlot box jumps

THE SCENE: sandlot.  Below freezing. Squishy four eyes after 3 months of very few workouts. F3 WELCOME & DISCLAIMER We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. WARM-O-RAMA: SSH, Daisy Picker, Imperial Walker, Squats, Merkins, Arm circles (10 front 10 back)….

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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 10, 2020

Week 2 IronPax at Blazing Saddle

Finkle disclaimed everyone beautifully, and went through the order of the exercises, while Hobo demonstrated. Everyone did 730 CMU squat thrusters and 2000 blockees each (all numbers are approximate) over the next 43 minutes. Cheezsteak rode through on his bike about halfway through, and sang “Sweet Caroline” for some reason. Hobo paced the group, as usual. Ryan Howard showed…

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September 3, 2020

Berm September 3

THE SCENE: Humid and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: Abe Vigoda, SSHx20, Michael Phelps THA-THANG:   25 Burpees  10 American Hammers 10 LBCs 10 Gas Pumps  10 Baby Makers 25 Overhead Press Mosey Lap 25 Burpees  10 Mountain Climbers 10 Shoulder Taps 10 Pickel Pounders 10 Smurf Jacks 25 Overhead Press Mosey Lap 25 Merkins  10 Traditional Squats…

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August 29, 2020

Buck It! CSAUP Recap

THE SCENE: The atmosphere was electric with excitement! F3 WELCOME & DISCLAIMER: Notified PAX that the next 2 hours were going to be a grind, but don’t give up. WARM-O-RAMA: Motivators, down from 7 15x Hand Release Merkins IC 15x Imperial Walker IC 15x Bat Wings IC 15x Tempo Prison Squats IC THA-THANG: 2:00 to choose your bucket, sign…

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