November 22, 2018

Thanksgiving Eve from the Corner of Sea Isle and Estate

THE SCENE: Cold, beautiful F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slow stretches THA-THANG: Cross between a Merkin Mile and BLMS (Burpees, Lunges, Merkins, Squats). 1/4 MILE: BLMS (12, 11, 10) 1/4 MILE: BLMS (9, 8, 7) Interruption: backward crab walks around playground 1/4 MILE: BLMS (6, 5, 4) 1/4 MILE: BLMS (3, 2, 1) 12 Burpees MARY: 30 seconds of Flutter…

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October 15, 2018

Outrun the Lightning

THE SCENE: Dark, rainy, foreboding. The anxious eyes of the PAX scanned the sky for any sign of END-EXing flashes.  The presence of the Nantan was anything but reassuring as his lighting quick draw weather q was always at half-cock. F3 WELCOME & DISCLAIMER:  Mission statement and disclaimer covered. WARM-O-RAMA:  Burpees IC x 15, Merkins IC x 15, Squats IC x…

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October 8, 2018

Journey down Route 66

THE SCENE: 70 degrees and no clouds in sight F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x30 Daisy Pickers IC x30 IW IC x20 Windmills IC x20 Mosey around the building THA-THANG: Pax moseyed to Estate Rd where we would take a trip down Route 66.  At every light pole we would stop and perform burpees, increasing reps at each…

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October 5, 2018

52 Card Pick-Up @ The Berm

THE SCENE: The Berm: 74 degrees and peaked F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles CIRCLE OF PAIN: *SSH x 3 minutes IC (intervals of 1 minute/ea) *MERKINS x 15 IC THA-THANG:    PAX assembled in a large circle. YHC knocked over JENGA with his left foot. *Insert loud sigh and…

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March 30, 2018

Good Friday Indeed!

THE SCENE:  Good Friday with temps hovering at 47 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IC Daisy Pickers x 20 IC Abe Vigoda x 15 IC Merkins x 15 IC Stretch OYO 30 seconds THA-THANG: Partner Up Vacuum Cleaners Pistol Squat x 10 IC Seal Merkins x 10 IC with seal sound from O + 10…

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