June 19, 2018

Short Circuit with a Splash of Merlot

F3 MEMPHIS – 19 June 2018 THE SCENE: AO: Bermuda Triangle “The Berm” Q: Geppetto Conditions: 76 degrees/80% Humidity – Perfect BC Conditions F3 WELCOME & DISCLAIMER Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here…

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June 13, 2018

A Focus on Form

THE SCENE AO: Bermuda Triangle “The Berm” QIC: Snookie Conditions: 73 and overcast F3 WELCOME & DISCLAIMER Welcome to F3! Fitness! Fellowship! Faith! I am not a professional and am not being paid to lead this exercise. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being;…

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June 11, 2018

The Berm

The Scene – Perfect Skies, low humidity F3 Disclaimer and Welcome – Done Warm-O-Rama: Jog in place, 30 secs, Side Straddle Hop, 30 secs, Heisman, 30 secs, 123 Heisman, 30 secs, Buttkicks, 30 secs, High knees, 30 secs, Mummy Kicks, 30 secs — 3 rounds, Slow to Sprint, no breaks. Tha-Thang: 8 Iso-explosive jump squats, 4 sets, Mosey, 8…

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June 4, 2018

31s

THE SCENE:  A cool, wet 65F F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: SSH x 15 IC Windmills x 15 IC Arm Circles x 10 IC (CW & CCW) Imperial Walkers x 15 IC *mosey to soccer field THA-THANG: 31s Marker was placed at goal line and at 50 yard mark. PAX lined up and started on goal line.  PAX…

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May 23, 2018

Geppetto’s VQ

F3 MEMPHIS – 23 May 2018 THE SCENE: AO: Bermuda Triangle “The Berm” VQ: Geppetto Conditions: 70 degrees, Wet and Foggy F3 WELCOME & DISCLAIMER Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your…

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May 14, 2018

The Berm

The scene: Humid but Sunny F3 Welcome and Disclaimer – Done Warm 0 Rama – 30 second intervals 5 exercises x 3, slow to fast Tha-Thang – Circuit with Lil’s mosey in between, 4 circuits Mary – Freddie Murphey’s 25 on a 3 count, Spider-Man until 6:15 In the words of Vocals, “Appropriately smoked” Pax Count 9 Not a…

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May 10, 2018

Tabata Ten

Date: 05/10/2018 AO: Bermuda Triangle QIC: Gus PAX: Speaker, Epcot, Snookie, Four Eyes, Sleepy, Handsy, Lil Nicky, Not a Sport, Captain Obvious, Bruce Wayne, Vocals, Opie, Gus Conditions: 73F – too warm WELCOME DISCLAIMER Warm-O-Rama After a very brief explanation of what Tabata is, we did 10 rounds of Tabata. 1. Side straddle hop 2. Squat 3. Merkin 4. Butterfly sit-up 5. Overhead…

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May 1, 2018

Throwback playlist

THE SCENE: Memphis in May. Quite glorious. F3 WELCOME & DISCLAIMER I am not a professional. Any FNGs? (Assign someone to stay with FNGs) You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here…

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