January 18, 2021

Bauer 1100

THE SCENE: Sunny and 50ish. Perfect for hour 18 after just finishing up a challenging hour 17 q from Speaker. 5 pax still going strong on the quest for full Bauer F3 WELCOME & DISCLAIMER done WARM-O-RAMA: Mosey to the arena parking lot motivators down from 5 Daisy Pickers IC x 13 Imperial Walkers IC x 15 Merkin IC…

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August 19, 2020

F3 MEMPHIS 3RD ANNIVERSARY CELEBRATION THE WOLF

F3 Memphis 3-Year Celebration Workout 08.19.2020 Disclaimer This is a free, volunteer, peer-led workout. I am not a professional fitness instructor. I have no knowledge of any injuries or fitness consideraons. It is your responsibility to be safe and modify exercises as needed. Core Principles (1) Be free of charge. (2) Be open to all men. (3) Be held…

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August 13, 2020

Took the Scenic Route on Route 66

THE SCENE: Arcadia; humid as a mug F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: SSH x 20 IC SSH x 20 IC…with a twist…1-5 IC then 6-20 IC Radio Silent (RS) =FAILED=Penalty Burpees x 10 OYO SSH x 20 IC…PAX lined up in a single file line facing South…1-5 IC then 6-20 RS=FAILED=Penalty Burpees x 10 OYO SSH x 20…

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August 10, 2020

Avoid Hyenas

THE SCENE: 78F and 85% humidity. Wind speed: 0. F3 Welcome and Disclaimer: Welcomed, disclaimed, and shared the 5 core principles, credo, and mission since we had an FNG today. I placed a $20 bill on the flag with a clothes-pin and offered it to the first man to splash merlot. WARM-O-RAMA: 25 SSH IC 20 Imperial Walkers IC…

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July 27, 2020

Kenny G VQ 7/6/20

The Wolf Patent Pending, Easy BackBlast THE SCENE:  It was dark and muggy F3 WELCOME & DISCLAIMER Don’t get hurt WARM-O-RAMA: Probably some SSH THA-THANG: He made it up as we went along. Route 66,then field work, then dips, etc MARY: Went round robin COUNT-OFF & NAME-O-RAMA: 7 Pax CIRCLE OF TRUST/BOM: Forgot what was said MOLESKIN: Its funny…

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July 8, 2020

Shred Workout via White Board – 07/08/2020

THE SCENE: Typical Mid-South July. Maybe 73 degrees. Probably 98% humidity. No wind. F3 WELCOME & DISCLAIMER: I remembered to do it. Gave the introduction. Encouraged people to substitute alternate (easier) exercises as needed. WARM-O-RAMA: Pretty standard fare, included some Army warm-up calisthenics. 20x SSH IC 10x Bend and Reach IC (demonstrated) 10x Hill Billies IC 5x Daisy Pickers…

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July 2, 2020

Q School at BS

THE SCENE: Humid and warmish F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH-25 IC, Shoulder Taps-10 IC, Arm Circles-10 IC, Something else IC, Mosey 1 lap back to flag THA-THANG: Mosey to flag pole by tennis courts for the following partner work. P1 and P2 combine reps to meet the total count. Run to the pine trees and back while…

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July 2, 2020

20 Reps

THE SCENE: Humid F3 WELCOME & DISCLAIMER – Disclaimed WARM-O-RAMA: SSH x 30 IC Hillbillies x 20 IC Daisy Pickers x 20 IC High Knees x 20 IC THA-THANG: Mosey to Stables Descending Reps of Pull ups – 7 to 1, run around stables between sets Mosey to Parking Lot and do the following: 20 Burpees 20 BBSU 20 Merkins…

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June 29, 2020

Barney 6/8 The Wolf

  THE SCENE:  It was dark and most likely wet F3 WELCOME & DISCLAIMER Don’t get hurt WARM-O-RAMA: Stuff THA-THANG: We did sprints and route 66 cmu overhead presses while lunge walking the entire path. hobo also wore a weighted vest. MARY: Had a little lamb COUNT-OFF & NAME-O-RAMA: There were some PAX CIRCLE OF TRUST/BOM: Prayers for errybody…

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