April 12, 2018

ABCs, 123s

THE SCENE: 56F & hawt. F3 WELCOME & DISCLAIMER A. WARM-O-RAMA (in ABC-cadence; basically 3x IC/exercise): Arm Circles Backstroke Cross Jacks Diamond Merkins Elbow-to-Knee Frankensteins Groiners Hip Circles (flip flop halfway) Inchworm Jump Split Squat Knee-to-Elbow Leprechaun Kicks (Thanks Peaches @ F3Birmingham!) Mahktar ‘n Diyanes Nolan Ryans (flip flop halfway) O‘s Plank Jacks Quarter-mile Mosey (perimeter of parking lot to curb…

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March 8, 2018

A Long, Long Lap ‘Round The Morg

QIC:  Slots F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 20 Mountain climbers IC X 20 Hillbillies IC X 20 Hip rotations OYO X 10 on each SSH IC X 40 High knees in place THA-THANG: Indian Run towards the east side of the park; continue northbound until arrival at northeast side of park. Squat Circuit Slow Squats IC (9…

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February 22, 2018

Seven Seas of Pain

THE SCENE: Doldrums: 44ish, dead wind, and bone dry (the scheduled rain failed to post after a HC in last nights forecast) – Soulja Boy on VQ F3 WELCOME & DISCLAIMER Welcome to F3… Not a professional… Not paid… Push yourself. don’t break yourself… Modify as needed WARM-O-RAMA: – Large Arm Circles  x10 IC – Reverse & Repeat – Cotton…

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February 15, 2018

Coupontraburpee Broad Jump March

THE SCENE: Hot as a Georgia asphalt, wet as a whistle, 67°ish – Phat Pat on Q for a smokefest! F3 WELCOME & DISCLAIMER -Welcome, I am not a professional -No one is getting paid or being paid -You are responsible for your body and it’s well-being, so push yourself but modify as needed -You are here because you want…

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February 8, 2018

Pyramids in the Park

THE SCENE: A crisp 26° and clear – Moana on Q! F3 WELCOME & DISCLAIMER WARM-O-RAMA: 15x Side Straddle Hops IC 15x Cotton Pickers IC 15x Arm Circles IC 15x Windmills IC THA-THANG: Pyramid Scheme Mosey to three different locations and perform a pyramid of exercises increasing reps by 5, starting at 5 going up to 25, and back…

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