March 13, 2020

Huck the Hill!- again

THE SCENE: It was a balmy 53 or 57 or something like that.  And it was dark. Folks were disclaimed and welcomed to Barnum’s F3-Ring Circus over the cacophony of ‘To The Shock Of Miss Louise” calliope music. WARM-O-RAMA: Warm-up was a 30 count of each leg in a Starting Block stretch, 20 Side Straddle Hops, 10 Daisy Pickers,…

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March 13, 2020

Dora BBB at the Ol’ Forest

THE SCENE: There was weather F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IW x 20 Hillbillies x 20 Daisy Pickers x 10 Finkle Swings x 30 secs each leg Lil’ mosey ’round the parking lot THA-THANG: DORA B-B-B Dora 1-2-3 with three different exercises starting with the letter “B” PAX partnered up and completed the following exercises and…

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March 11, 2020

Tabata at Old Forest

THE SCENE: Cool and damp, about 45* F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH (IC) – 30 Daisy Pickers (IC) – 10 IW (IC) – 12 Hillbillies (IC) – 12 Arm Circles (IC) – 20 THA-THANG: Partner up and mosey to the playground, grabbing one CMU per pair on the way. TABATA! YHC played music along with a…

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February 26, 2020

Napoleonic VQ

THE SCENE: Low 40s, overcast, no rain F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20x Side Stradde Hops IC 20x Imperial Walker IC 15x Daisy Walkers IC 9x Winmills IC (#VQ counting error) THA-THANG: This day in History – Napoleon’s Escape from Exile on the Island of Elba Part 1: Napoleon’s Rise to Power – Mosey to Arc de Triomph (Bike…

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February 24, 2020

Q School at Old Forrest

THE SCENE: Perfect F3 WELCOME & DISCLAIMER: Done. Covered the basics. WARM-O-RAMA: Explained how to count cadence during the warm-up and demonstrated the exercises. SSH-25 IC, Arm Circles – 10 IC forward and backward, Daisey Pickers – 10 IC, 6 count Burpees – 10 IC THA-THANG: Circle of Pain for 3 rounds PAX circled up with a CMU and…

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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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