February 15, 2021

Snow Mosey Through the Woods

THE SCENE: 14 degrees, light snow, roughly 3-5 inches on the ground. Marky Mark’s “Good Vibrations” welcoming the PAX. F3 WELCOME & DISCLAIMER: Yes. WARM-O-RAMA: 30 SSH’s, 15 Hill Billies, 15 Imperial Walkers, 8 Daisy Pickers, 30 sec stretch while YHC fixed the playlist. THA-THANG: Mosey through the Old Forest (roughly 2 miles total) and stopping for some exercises along…

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February 8, 2021

Forest Bowl Monday

THE SCENE:  Nice morning at the Forest.   F3 WELCOME & DISCLAIMER I am not a professional & the standard disclaimer. WARM-O-RAMA: 20 Side Straddle Hops 10 Daisy Pickers Arm Circles front 10, back 10  10 Imperial Walkers 10 Hillbillies THA-THANG:  Forest Bowl Monday 4 Quarters… 8 min per quarter 1st Quarter Mosie around the field 10 merkins Sprint around…

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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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January 11, 2021

Old Forest Boot Camp

THE SCENE: Quite cold F3 WELCOME & DISCLAIMER Did it, repeated it 2-3 times for the late comers that kept strolling in… WARM-O-RAMA: SSH (IC) – 50 Daisy Pickers (IC) – 12 IW (IC) – 15 Hillbillies (IC) – 15 Arm Circles (IC) – 10 forward, 10 backward THA-THANG: Partner up Partner 1 runs to playground and performs 10…

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January 4, 2021


THE SCENE: Handsy rolled up at 5:15a with a bunch of CMUs in the back of the SOS truck. That means he got up extra early, drove over to SOS, loaded up a bunch of CMUs by himself, came over to Old Forest and then proceeded to do some pre-workout by the playground equipment. Stud muffin. F3 WELCOME &…

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December 14, 2020

TABATA at Old Forest

THE SCENE: Frosty wet morning, 37 Degrees at go time. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: (5min) Merkins x 20 Daisy Pickers x 10 Freddy Mercury x 20 Mosey with Squats x 25, Merkins 10, LBC 20 (10 min) THA-THANG: (25 min) Hip-Hop Playlist for motivation 3 rounds 45 sec work 15 sec rest Air Merkins Squats LBC Toe…

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November 30, 2020

The Dice from the Toybox

THE SCENE: Chilly and Breezy.  39 or so degrees.  Weirdly enough, there’s a news crew parked in the lot with their headlights on, and every fifteen or twenty minutes, they jump out and do a live bit for the morning news, then sit in their cars again.  Unfortunately for us, I was thinking we should be rolling a big…

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November 18, 2020

Old Forest Boot Camp

THE SCENE: Chili, 39* F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 25 Arm Circles (IC) – 20 Daisy Pickers (IC) – 10 IW (IC) – 15 Hillbillies (IC) – 15 THA-THANG: Partner up Round 1 Partner 1 – perform 10 merkins Partner 2 – hold plank Flap jack until each pair reaches 100 total reps Round…

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November 11, 2020

Hardest Dirt in the World

Welcome+Disclaimer (x2) WoR 10 Daisy Pickers IC, Arm Circles x 10 IC, Rev Arm Circles x 10 IC, Goofballs x 20 IC, Mountain Man Poopers x 10 IC Mosey to edge of picnic area for B.O.M.B.S. Army Crawl style Partner up Pax 1 does exercises while Pax 2 army crawls 25 ft, jump up, sprint back to partner. Flip…

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November 9, 2020

But Really… Why Is It Called The Flying Nun?

THE SCENE: A windy, but balmy 65 degrees set the stage for maximum sweat. F3 WELCOME & DISCLAIMER You aren’t paying me and I sho ain’t paying you. WARM-O-RAMA: Warmed up with (32) Side Straddle hops, (10) Daisy Pickers, (10) Imperial Walkers, (10) Hillbillies, (5) Alarm Clocks THA-THANG: Breaking into groups of three, we basically relayed between (4) exercises….

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