September 9, 2020

Nine Nine Twenty

THE SCENE: Dark. Cooler than normal. Joined by someone sleeping on the LATs. F3 WELCOME & DISCLAIMER I’m not a professional but I am a mathematician. Today may exercise your mind along with your body. You know your body best so look out for your own ability.  Modify as needed. Including your brain. Push yourself but don’t hurt yourself. …

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October 3, 2018

Reznor VQ

THE SCENE: Cool morning with an extra dose of dew in the grass F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 Side straddle hops in cadence 10 lunges each leg on your own 10 Merkins in cadence 10 burpees on your own 1 lap around the track THA-THANG: -Mozy to soccer field, find a partner 2 times down and back: Wheelbarrow crawl,…

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September 29, 2018

BackBlast, The Berm, Monday September 24

THE SCENE: Dark and rainy F3 WELCOME & DISCLAIMER WARM-O-RAMA: Mosey around McWherter building, SSH ICx25, Hillbillies ICx15, Cherry Pickers ICx15, Arm Circles(forward and reverse) ICx15 each THA-THANG: Partner workout. While one partner takes a mosey around the building the other is doing the designated exercise. Partners take turns doing the exercise/taking a mosey until the desired number of the…

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September 18, 2018

Partner Panic

THE SCENE: The weather was a cool crisp 75 degrees.  Fall was right around the corner, but no matter how many times we Mosey’d around the building, we couldn’t catch up to it. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 10 followed by silent x 10.  Penalty if everyone did not stop at same time.  Ironically Q did…

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September 11, 2018

No Time to Get Ready

Date: 09/11/2018 AO: The Ruins QIC: Gus Conditions: 63F and breezy – real nice WELCOME DISCLAIMER No Warm-o-Rama; we just got to work. The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts,…

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September 5, 2018

The Battle for Guantanamo

THE SCENE: There was weather – nice weather F3 WELCOME & DISCLAIMER: Delivered WARM-O-RAMA: SSHs in Cadence Shoulder Taps Mountain Climbers THA-THANG: The Battle for Guantanamo 2 Teams of six: 300 Burpees 600 Merkins 600 LBCS 700 Squats 100 SSHs (together in cadence) And a race for coupons Looser suffers Guantanamo. (It was a tie, LAME!) Everyone suffered Guantanamo, TWICE!…

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September 1, 2018

Upside Down Quarter Pound

THE SCENE: The Berm (Sea Isle Park), 75 and Hoooooomid. 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 limits and do the best you can, all exercises can be…

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August 31, 2018


THE SCENE: The Berm, 71 and humid.  It was a glorious gloom F3 WELCOME & DISCLAIMER: welcomed and disclaimed.  Mission of F3.  It was obvious I am not a professional. WARM-O-RAMA: SSH, hillbillies, and windmills x20 IC.  Arm circles forward and back OYO. THA-THANG: “Alarm” sets (arms, legs, abs, “r” exercise, “m” exercise)- done back to back OYO.  Al Gore until…

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August 27, 2018

Circle of Grunt at the Berm

F3 MEMPHIS – 27 August 2018 THE SCENE: AO: Bermuda Triangle “The Berm” QIC: Geppetto Conditions: 76°/84% Humidity, if there was any wind, I didn’t feel it. Basically a delightfully, gloomy morning to sweat and grunt and complain with a big group of dudes. F3 WELCOME & DISCLAIMER The mission of F3 is to plant, grow, and serve small…

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