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…

Read More

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,…

Read More

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…

Read More

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…

Read More

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,…

Read More

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)…

Read More

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…

Read More

January 6, 2020


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…

Read More

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…

Read More