January 1, 2019


Date: 01JAN2019 AO: Mothership QIC: Gus PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait,…

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December 28, 2018

Freed to Leave

THE SCENE: The Barracks: 54 degrees with 100% chance of gloom F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles CIRCLE OF PAIN: SSH x 28 IC THA-THANG:     (PART 1) 2 LAPS around track THA-THANG:  (PART 2) Mosey around campus:: 1/4 way around: stop until all in and perform 8-ct Body Builders…

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December 27, 2018

Why are we doing this?

THE SCENE: Cool, gloomy Barracks; 12/21/2018 F3 WELCOME & DISCLAIMER WARM-O-RAMA: Lap around track doing buttkickers, high knees, lunge walking, side shuffle, back pedal, and forward. Follow up with some stretching. THA-THANG: Run 4 laps with a partner. Partner A sets the pace on laps 1 and 3. Partner B sets the pace on laps 2 and 4. Do…

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December 19, 2018

Old Man at Old Forest

THE SCENE: Delightful 41 degrees F3 WELCOME & DISCLAIMER:  Delivered joyfully WARM-O-RAMA: Side Straddle Hops x 25 Baby Arm Circles x 20 Imperial Walkers x 15 Daisy Pickers x 15 Choose your stretch THA-THANG: Mosey to Bike Arch path 30 jump squats Sprint 20 dips Bear crawl 10 burpees Sprint Plank/Al Gore till all in Repeat 3X Mosey to…

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December 17, 2018

Four Corners in the Gloom

THE SCENE: Warm 38 degrees. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x40ish Daisy Pickers x10 Windmills x10 Imperial Walkers x10 Hillbillies x10 Mosey to bicycle gate and back THA-THANG: Four corners Corner 1 – x15 Burpees OYO Sprint to Corner 2 Corner 2 – Merkin until relieved Bear Crawl to Corner 3 Corner 3 – Squat until relieved Sprint to…

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December 10, 2018

The Cones of the Greensward

THE SCENE: 30* – frosty from a weekend of rain. YHC arrived at 05:29:59 and got things going. F3 WELCOME & DISCLAIMER: This was done from the plank position, much to Bookworm’s chagrin.  WARM-O-RAMA: Mountain Climbers x20, then 10 burpees OYO starting from plank Doc Hollywood led the PAX in 12 or so SSH while YHC went to the car…

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December 5, 2018

The Grinch Sandwich

THE SCENE:  About 38 DEGREES, Dry, Almost no wind. F3 WELCOME & DISCLAIMER Yes, explained the purpose of each F and explained that I am not a professional. WARM-O-RAMA: 30 SSH’s, 15 Imperial Walkers, 10 Daisy Pickers, 10 Windmills, 1 minute of Free Stretching THA-THANG: We Started with The Grinch Workout (run .5 mile, 25 pull ups, 25 hand-release merkins,…

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December 3, 2018

Four Corners at Old Forest

THE SCENE:  High 30s, cool. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 50 IC Imperial Walker x 10 IC Hillbillies x 10 IC Daisy Pickers x 15 IC Arm Circles x 10 IC Reverse Arm Circles x 10 IC THA-THANG: Four Corners: –  Station 1:  Burpees x 15 OYO, Sprint to Station 2 –  Station 2:  Merkins AMRAP until…

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November 30, 2018

Relay Teams

THE SCENE: 66 degrees and a whole lot of May without the rain, the pad was wet, but only from condensation! F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH, IW, Hillbillies,Daisy Pickers, Daisy Shuffle, RDLs, Squats, 400m mosey, hip circles, wide hip circles, leg swings (for the groin!) THA-THANG: PAX split into (2) fireteams 30yd Out & Back Sprint Relay as…

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