October 25, 2018

Merk N’ Burp

THE SCENE: A chilly 55F F3 WELCOME & DISCLAIMER WARM-O-RAMA SSH x 15 IC Mountain Climbers x 15 IC Contra Burpees x 5 OYO THA-THANG: Descending Merkin Mile: PAX do 1 mile loop. Each time Q calls stop do 20 merkins, 19 merkins, 18 merkins, all the way down to 1. Total is 210 merkins. *Mosey to playground* Taste of…

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August 18, 2018

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just…

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July 14, 2018

Sand Bag Relay

THE SCENE: Sunny, Steamy, too hot, but alas F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 15 ic ImpWalk x 15 ic Merkins x 5 ic Arm Circles x 10 ic each direction SSH x 15 ic ImpWalk x 15 ic Merkins x 10 ic Arm Circles x 10 ic each direction THA-THANG: Mosey around the Kitchen to the Benches…

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June 23, 2018

Out ruck-running the rain.

THE SCENE: In the 70s with clouds that were a harbinger of more ominous weather to come. There are rumors of such a thing as a Weather Q and confirmatory reports denying that such an entity exists. Either way, the weather held long enough to complete BC. Had to shift Startex down to the Kitchen Parking Lot do to…

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June 16, 2018

Freed To Lead

THE SCENE: Mothership where it it was a balmy, clear 78 degrees where the sweat poured down like tears F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x 16 IC *IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 16 IC *HILL BILLIES (moving in a circle clockwise as a unit) x…

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June 9, 2018

Super Saturday

THE SCENE: A balmy 80 degrees in the Sun, but maybe 79 degrees when we hit the shade. YHC felt like Christmas in June. F3 WELCOME & DISCLAIMER Stumbled through it and explained that we would work together/keep moving. WARM-O-RAMA: SSH IC 4ct. x30 Tempo Squats IC 4ct  x 20 Line Jumps-front to back and side to side ….

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May 5, 2018

Sloppy Wet Saturday Beatdown

THE SCENE: Twas upper 60s w/ a chance of meatballs. No rain impeded our workout (shoutout to Backseat – Weather Q) F3 WELCOME & DISCLAIMER: PAX Welcomed & Disclaimed WARM-O-RAMA: SSH x30 Imperial Walkers x 20 Daisy Pickers x 20 Merkins x 10 IC Fwd Baby Arm Circles x 10 Rvrs Baby Arm Circles x 10 THA-THANG: We took off towards…

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March 3, 2018

Sunny Saturday Sprints

THE SCENE:  Mothership, about 44 degrees, sunny with clear skies. F3 WELCOME & DISCLAIMER I am not a professional, I’m not being paid, you didn’t pay to be here. You are participating at your own risk You are responsible for your own wellbeing Know your limits and do the best you can, all exercises can be modified and are…

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February 3, 2018

Pre-SuperBowl Beatdown

THE SCENE: Beautiful morning on the lot at the mothership, Conditions: 34 degrees, clear skies, a pre-game buzz in the air, could have been nerves F3 WELCOME & DISCLAIMER Today, in preparation for the big game tomorrow, the PAX were treated to a football themed throw down. Starting with the welcome throughout the workout, anytime any 1 of 2…

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December 29, 2017

100% chance of COLD.

AO: The Berm QIC: O Positive PAX:  Phat Pat, Heavyweight, Soybean, Moana, Cataract, Bookworm, Shoestring, Gus, Ozark and O Positive CONDITIONS: 18 degrees and gnarly WELCOME DISCLAIMER WARM-A-RAMA: *SSH x10 IC *Ski Jacks x10 IC •High Knees x20 IC •Windmills x20 IC •Cotton Pickers x20 IC *Imperial Walkers x10 IC •Hill Billies x10 IC *Short mosey (1/8-1/4 mi and…

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