January 21, 2021

Q1 2021 VAPE – Double our impact

This mission is unchanged. F3 exists to plant grow and serve small men’s workouts for the invigoration of male community leadership. VAPE Vision – Double our impact Articulation – Sad Clown Syndrome continues to plague our nation and our city. Planning – opportunities abound to accelerate the mission of F3: Q more frequently (or for the select few, Q…

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January 19, 2021

The Medley

THE SCENE: 49 and clear.  I realized when I left the house the Nissan was on empty and made my way to the closest gas station for a few gallons of petrol.  I still arrived at the workout first (weird)…(other than the 2 pre-ruckers) F3 WELCOME & DISCLAIMER Done a couple of times The pre-ruckers lost track of time…

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January 18, 2021


THE SCENE: 4° and clear, starry morning with Ursa Major in view F3 WELCOME & DISCLAIMER: Yes and Yes, especially Ricky Bobby who did 24 Bauer Hours WARM-O-RAMA: 10 SSH IC 11 Daisy Pickers IC 10 Arm circles IC THA-THANG: Use assorted Kettlebells from 16-40 kg and a 9 kg dumbbell for all exercises. 6 exercises, 3 rounds of…

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January 18, 2021

Bauer Hour 5: 2200-2245

THE SCENE: 10pm; Bauer Hour 5.  I had posted for the opener at 6pm, then went home for dinner and a few hours with the family before coming back out for my Q.  I figured the temp (low 30s), darkness, and 4 straight workouts would have thinned the crowd out a bit and we’d be down to just the…

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January 14, 2021

Exceeding the Standard

THE SCENE: 39, dry and clear and mysteriously quiet as YHC was the 1st to pull into the Berm parking lot (exceeding my standard)…. F3 WELCOME & DISCLAIMER Did that twice as we had 1 late arrival (better late than not at all) WARM-O-RAMA: Overhead Claps x 14 IC SSH x 14 IC Fwd & Bwd Arm Circles x…

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January 12, 2021


F3 Welcome & Disclaimer Warm Up : Side Straddle Ups Arm Circles Hill Billy Daisy Pickers Warm-O-Rama: Then we went on a mile run carrying our cmu/ruck/sandbag. In between the run we did the following: 5 Burpees 10 Lunge each leg 15 Imperial Walker 20 Merkin 25 Plank Jack 30 Squats After that we went up to the gazebo and…

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January 11, 2021

50 Shades of Pain

THE SCENE: 0° at the Champions Club, Unfortunately no flurries, 30.83 HG Some Old Guy had just turned 50 F3 WELCOME & DISCLAIMER: Welcomed, disclaimed, vision reviewed WARM-O-RAMA: SSH x 11 IC Daisy Picker x 10 IC THA-THANG (whilst listening to Songs from 1971 and other assorted MUDPANTS favorites including We Are The Champions: Divide into Two Teams: #1…

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January 8, 2021

Tony Hawk!!

THE SCENE: Cold, but no rain. I’ll take it! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Tony Hawk Motivators, down from 5 Daisy Pickers IC x10 Arm Circles IC x10, each way THA-THANG: Each song had a set workout that went with it. PAX did the workout for the duration of the song. -“Thunderstruck” by AC/DC Hold high plank. Do…

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January 6, 2021

Heavy Rucking, Calisthenics, Sandbag snatches

THE SCENE: Picked up Bruce as usually (only way he will come out to post!) on my way to the Barracks.  Another crisp, cold Memphis morning in January.  Great weather for a strength and conditioning workout. F3 WELCOME & DISCLAIMER Everyone got the spiel WARM-O-RAMA: Quick warm up using 120# sandbag.  Each pax took a turn doing 10 dead…

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January 4, 2021


THE SCENE: A chilly 40F F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH X 20 IC Imperial Walkers x 10 IC Slow Squats x 10 IC Merkins x 10 IC Good Mornings x 10 IC THA THANG Move all bags to pad. Partner up. One bag per set of partners and place at goal line. Grab a log and move…

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