January 23, 2021

Inauguration Day Festivities

Welcome and disclaimer – Given   Shovel Flag was not present at 0530 so we did 5 penalty burpees but then former NANTAN Gus showed up with a flag and saved us.  Chef (AOQ) was late and proceeded to tell us he really doesn’t need an alarm clock anymore.  He was given a good razing by several PAX for…

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January 15, 2021

Extend the invite

THE SCENE: Chilly, 11 PAX present. Gus was in time (barely!) but not on time F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: SSH x10 IC THA-THANG: 5.6 mile run with a few stops for merkins COUNT-OFF & NAME-O-RAMA: 12 CIRCLE OF TRUST/BOM: Take a second to reflect, how did you end up in F3? For me, I was invited. I…

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January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me. F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat. WARM-O-RAMA: [10x Hand…

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January 1, 2021

Standing on the Shoulders of Giants

THE SCENE: Windy and sixty degrees. Pre-runners, pre-ruckers all over the place. Shovel flags flying. We are right where we belong. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Merkin/American Pushups x10 Wide-Arm Pushups x10 Diamond Pushups x10 Inclined Pushups x10 Mosey Lap Hello Dolly x10 Flutter kick x10 LBCs x10 Mosey Lap SSH x10 Squat x10 Mountain climber x10 THA-THANG:…

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December 30, 2020

Why Go Anywhere?

THE SCENE: 55 degrees and t-shirt weather – oh, baby… F3 WELCOME & DISCLAIMER: Given that I arrived at 5:32 am, I was told that there was disclaimage (apologies to the PAX for this – I decided to bring coffee for the first time and didn’t give myself enough time to brew, pack cups, and get there early –…

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December 16, 2020

Testing Cheez

THE SCENE: There were fewer degrees than yesterday, but it was warmer. Science and stuff. I wanted to do a little experiment with our favorite dairy pastor. Cheez is not lacking for weike critique, specifically on the Qs of YHC, Woody, and Lochte, the three members of his shield lock. I set out to see if he would complain…

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December 7, 2020

Monday Barracks

THE SCENE: It weren’t bad F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH x 20 Imperial Walker x 10 Daisy Pickers x 10 Windmills x 10 Tempo Squats x 10 SSH x 10 THA-THANG: 8 Pax – 8 Bags (1×40#, 4×60#, 2×80#, 1×120#) Team Sand Bag Toss 125 yds EMO2M x 20 minutes 5 x Easy Payments Bag Burpee +…

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December 5, 2020

Farmer WOD

THE SCENE: Winds: SW 3mph. Visibility 10 miles. Clear Skies. Air Temperature: 37 degrees Fahrenheit. Barometer: 30.17 F3 WELCOME & DISCLAIMER Disclaimed. WARM-O-RAMA: Conducted high plank for several minutes while waiting on one PAX to prepare for the workout. 50 SSH, 10 Daisy Pickers, 10 Windmills, 20 Arm Circles. One lap around the track. THA-THANG: Partnered up. DORA commenced….

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December 2, 2020

Cold Masonry Unit

THE SCENE: Coldest day of the season. 27 degrees. Gus rolled in late, currently giving MeterMaid a run for his money. F3 WELCOME & DISCLAIMER I am not a professional, please modify as needed. WARM-O-RAMA: SSH IC X20 Daisy Pickers IC X10 Mosied over to field to do some backwards running, side shuffle, karaoke and sprints (X2) THA-THANG: Block…

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December 1, 2020

12 Days of Christmas NAH just Run

Disclaimer:: typical, not a professional, your not paying nor paid to be here… Nor am I   warm o Rama: 12 IC— side straddle hops & cherry pickers 1 minute stretch on your own   Tha-Thing:  hunting for Santa’s reindeer, run to the Battleground ( paintball location) numerous exercise( high & low plank, mercans, hold squat) while we gather…

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