February 17, 2020

Live Presidents

THE SCENE: Mid-40s and damp. F3 WELCOME & DISCLAIMER ✅ WARM-O-RAMA: Listened to One more time  by Daft Punk.  Every time you hear “one more time,” do a pull-up. Side straddle hops during the “downtime.” Opportunity for 27 Pull-ups total! 5:20 We did 10x Imperial Walkers and stretched OYO until stragglers wandered in.  We then moseyed along the concrete path…

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February 3, 2020

Super Bowl Beatdown at Old Forest

THE SCENE: I pulled into the parking lot to see a truck with tinted windows blasting music. “Who’s that?!?!” I wondered. It was Low Note! Getting the adrenaline going to kick off his 345 week! F3 WELCOME & DISCLAIMER: Due to the large number of PAX and FNGs (5 FNGs!), I issued a warm welcome, shared the F3 mission,…

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January 30, 2020

Old Forest Historic Running Tour

THE SCENE: Low 40s and a little sprinkly.  Handsy claimed it was “snowing” at one point.  🤔 F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 10 (IC) Mummy kicks x 10 (IC) Imperial Walkers x 10 (IC) Hillbillies x 10 (IC) Daisy Pickers x 10 (IC) Finkle Swings (approx. 30 secs per each leg) Stretch OYO (30 secs) THA-THANG: Tour…

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January 27, 2020

Wandering in the Woods

THE SCENE: Warmer, humid, moist – 48* F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC Michael Phelps x15 IC IW x15 IC Hillbilly x15 IC Arm Circles Daisy Picker x10 IC THA-THANG: Round 1: Mosey to the long ass tables (LATs) for: 40 dips 40 box jumps 40 LBCs Mosey to the pavilion for more… 35 dips 35…

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January 24, 2020

Huck the Hill! Darn good workout.

THE SCENE: 30-someodd degrees. Not bad at all.  They predicted rain, but then changed their minds, and then it rained as we finished up, anyhow. F3 WELCOME & DISCLAIMER Everyone was poorly disclaimed because I try, but my disclaiming isn’t professional. WARM-O-RAMA: Warm up was starting block stretches for 30 count on each side, side straddle hops, imperial walkers,…

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January 15, 2020

1/15 ao old forest (manny)

THE SCENE: Ao: old forest, still dark, slight rain and very wet. F3 WELCOME & DISCLAIMER Good morning everyone just a fair warning I am not a professional, please exercise at your own risk. But seriously go at your own pace if needed and modify the workout as you see necessary. WARM-O-RAMA: Side straddle hope (20) daisy pickers (20)…

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January 8, 2020

Sandles with Socks

Welcome x 3 (first 1 PAX, then another, glad you made it) WoR Arm circles x 10 Reverse ac x 10 IWs x 20 IC DPs x 10 IC SSH x 20 IC Tha Thang Sling Shot Run around north loop clockwise. Stop at pavilion (woke a sleeping man, Sorry!) 8 box jumps, 8 dips, 8 derkins. Bearcrawl back…

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January 6, 2020

F3-Ring-Circus

THE SCENE: Old Forest, good weather at 41º F! F3 WELCOME & DISCLAIMER Considering the workout, Everyone was welcomed with “Ladies And Gentlemen, Boys and Girls, Children of All Ages, Welcome to Barnum’s F3-Ring-Circus!” I disclaimed any skills, and disclaimed anyone who paid anyone else to be there, and we went on with things. WARM-O-RAMA: We warmed up with…

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December 23, 2019

Inspired By 12 Days of Christmas

THE SCENE: Pleasant. F3 WELCOME & DISCLAIMER – Done. WARM-O-RAMA: Side-straddle-hops IC x35 Daisy Pickers IC x10 Imperial Walkers IC x10 Slow Windmills IC x10 Hillbillies IC x10 Mosey around large parking lot island x2 THA-THANG: “Inspired” by 12 Days of Christmas – Note that YHC apparently didn’t remember the way the song goes so he made all of…

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