August 5, 2019

Berm or bust

THE SCENE: A cool but moist 69° F3 WELCOME & DISCLAIMER: Yup WARM-O-RAMA: SSH IC X25 IW IC x20 Daisy Pickers IC x20 Small arm circles IC x10 (+ reverse) THA-THANG: AMRAP for 30 seconds each (5 rounds): – Merkins – Flutter Kick – Carolina Dry Docks – WWI Situps Next, several pax will farmer carry dumbbells or two…

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January 8, 2019

Coupon Day at the Berm

THE SCENE: 58 degrees.  There was a pleasant ocean breeze waving gently through the palm trees.  Oh wait, we’re in Memphis and it’s January.  What??? F3 WELCOME & DISCLAIMER Done.  Twice. WARM-O-RAMA: Mosey lap around the building, SSH x20, Hillbillies x10, Windmills x10, Sprinklers x10 THA-THANG: Started with a short trip down Route 66- mosey down the path making 11…

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October 25, 2018

TABATA at the Berm, 10-24

THE SCENE: High 40’s clear. Perfect. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm circles, Abe Vigoda OYO Q: Lipton THA-THANG: Mosey to coupons, pick one up. Take down to benches 30 seconds each exercise. Burpees SSH Squats Merkins Mountain Climbers Lunges Dips High Knees Smurf Jacks Curls Jumps Row Lifts Break for 60 seconds. Repeat. Run quarter mile. 10 merkins, 10…

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September 27, 2018

Burpee Push

THE SCENE: Cool morning  with light drizzling and mud. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side straddle hop. In cadence. 25x Mosey around the parking lot. Side straddle hop. In cadence. 25x Mosey around the parking lot. Imperial walkers. 25x Mosey up to field. THA-THANG: Four stations with cones. Exercise at your own space. Bear crawl in between stations. Encourage…

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September 12, 2018

In Remembrance of Irma

THE SCENE: The Berm: cloudy, upper 60s, light drizzle F3 WELCOME & DISCLAIMER Disclaimed. WARM-O-RAMA: YHC was looking forward to a fun Birthiversary with fellow FNG Phat Pat. Unfortunately, PhP could not make his own party. Tomb Raider graciously allowed YHC to resQ his Birthiversary. The plan was an ode to Four Eyes’ VQ, appropriately named a burpeefest. Not…

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September 5, 2018

Backblast 9/5/18 – The Berm

THE SCENE: Really humid but not too hot – getting harder to locate sunshine as the days get shorter F3 WELCOME & DISCLAIMER  They were welcomed and warned WARM-O-RAMA: Windmills 15 on 4c IC, Hillbillies 10 on 4c IC, SSH 100 on 4c IC THA-THANG: It was all about two different speeds today Mosey to large dirt mound – bear…

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August 22, 2018

Berm Stack 21’s (attempted)

THE SCENE: The predawn dew glistened on the rarely cut grass of Sea Isle park.  A cool breezy 71 degrees beckoned us to test our wicking material and Brooks clad metal. F3 WELCOME & DISCLAIMER:  Disclaimed with a daily dose of F3 core principles and mission statement. WARM-O-RAMA: 21’s for the 21st of August; SSH IC x 5 followed by…

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June 18, 2018


THE SCENE: The Berm: Hot, humid and miserable F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x 18 IC *IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 18 IC *HILL BILLIES (moving in a circle clockwise as a unit) x 18 IC *BURPEES x 18 IC YHC led PAX on a…

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