October 15, 2018

Outrun the Lightning

THE SCENE: Dark, rainy, foreboding. The anxious eyes of the PAX scanned the sky for any sign of END-EXing flashes.  The presence of the Nantan was anything but reassuring as his lighting quick draw weather q was always at half-cock. F3 WELCOME & DISCLAIMER:  Mission statement and disclaimer covered. WARM-O-RAMA:  Burpees IC x 15, Merkins IC x 15, Squats IC x…

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May 24, 2018

Heart Burn at the Berm

THE SCENE: A peaceful 72 degree morning at the berm was interrupted by 9 PAX working hard to get better. F3 WELCOME & DISCLAIMER  Customary welcome and disclaimer. WARM-O-RAMA: SSH X 20, Daisy Pickers X20, Imperial Walkers X10, Shoulder Taps X 10 THA-THANG: Our goal today was focused around heart rate.  We achieved our goal: We started with a…

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May 18, 2018

This Backblast Is Boring and Not Creative

THE SCENE: Muggy, humid, moist 70-ish degrees. F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: SSH (IC) – 25 High knees (IC) – 15 Lots of stretching Butt kickers (IC) – 15 Leg raises (IC) – 8 each leg Some more stretching Mosey to parking garage THA-THANG: Parking garage line drills Divide into 2-3 groups based on speed (8, 9,…

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May 8, 2018

Go Diego, Go….1-2-3-4!

THE SCENE: The Berm: Humid with a hint of gloom F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x20 IC *Windmills x20 IC *Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC *Hill Billies (in motion-moving in a clockwise rotation) x20 IC THA-THANG:  Partners Part 1 >P1: Run around bldg while P2 does Side…

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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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April 11, 2018

Berm Blaster CMU Combo

THE SCENE: Low 40’s, low wind. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 20 High knees in place Heismans IC X 10 Over/under hops Shoulder taps OYO X 20 each Low push-up hold Arm circles IC Various calisthenics around senior center “lap” Pick up CMU on last lap THA-THANG: ROUND 1: ARM COMBO (All OYO w/CMU unless otherwise…

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April 10, 2018

9 Pack

THE SCENE: Gloomy F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Stradle Hop IC ×20 Hill Billy IC x20 Windmill IC ×20 Pushups IC x20 THA-THANG: Mosey over to the exercise area and found an open spot. Lego batman’s 9 pack is the inspiration for this series of exercises. 9 Rounds (30 seconds each) of Peter Parker Annie Crunchers (lil baby kind)…

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April 10, 2018

Crawl for It! April 3

April 3, 2018 Commando (VQ) THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle Hops IC x 20 Imperial Walkers IC x 20 Baby Arm Circles Forward IC x 10 Backward IC x 10 Mosey around building THA-THANG: Grab block and carry to first soccer post overhead. Bear Crawl with block (hold plank when done); Crab crawl with…

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