February 13, 2021

Valentine’s Day Warm up

THE SCENE: It was cold. Paper trail made it a point to let me know that he was leaving at 7:45 and that it was nothing against me F3 WELCOME & DISCLAIMER Sloppily disclaimed – my mouth was still frozen from the ruck (which continued into the ability to count in cadence for warmarama) WARM-O-RAMA: SSH IC Imperial Walkers…

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February 12, 2021

Zachary Tellier modified Hero WOD

THE SCENE: About 30, felt like 25 F3 WELCOME & DISCLAIMER: Yes WARM-O-RAMA: 20 – SSH 5 – Wolverines IC 10 – Imperial Walkers IC THA-THANG: Cone 1: 10 Burpees, Bear Crawl to the next cone Cone 2: Prior cone + 25 Merkins, Bear Crawl to the next cone Cone 3: Prior cones + 50 Lunges, 1:1, Bear Crawl…

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February 11, 2021

Tire Pulls

THE SCENE: About 31, drizzle F3 WELCOME & DISCLAIMER: There were just two of us and we were pretty attuned to knowing that neither of us are pros and neither has any money at stake so we just gave a quick nod and got started. WARM-O-RAMA: 20 – Michael Phelps 10 – Imperial Walkers 20 – SSH IC THA-THANG:…

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February 9, 2021

3 man Dora

THE SCENE: Tires strewn about, but couldn’t smell any burnt rubber F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x15 IC Windmill x10 IC Carolina Dry Dock x10 IC Gus arrived. A sign its time to begin Tha Thing! THA-THANG: 9 PAX divides nicely into 3s. 3 man DORA – PAX 2 runs to second lightpole (~50 yards) and holds PAX…

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February 5, 2021

The Richest Man in Walnut Grove

THE SCENE: 30 degrees Fahrenheit, no wind. The grass is frosty. I roll up at about 5:10 AM to get everything ready, speaker, light, and of course the 120 lb sandbag. It took two trips to transport everything to the stairs by the pavilion. The path is a little slick, but that’s no excuse not to do any bear…

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February 4, 2021

Don’t Wait until Tomorrow!

THE SCENE: Perfect 43 degrees for brothers to gather in the Gloom! F3 WELCOME & DISCLAIMER: Done  WARM-O-RAMA: Walking lunges with rucks Michael Phelps x 10 Arm Circles x 10 forwards and backwards Mosey back to flag THA-THANG: Round #1 AMRAPS 10 Pull-ups with ruck (timer for rotating between exercises) Sandbag carry Shoulder Shrugs Sandbag curls Merkins Deadlifts Rifle…

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January 30, 2021

Celebration Station

THE SCENE: 46 degrees, cloudy, a few intermittent sprinkles. Lots of beautiful shovel flags flapping in the breeze when I pulled up. Lots of vehicles parked already. Mother-rucker had quite a turnout. F3 WELCOME & DISCLAIMER Welcomed and disclaimed. All seasoned PAX, no FNGs. Covered a few of the F3 core principles: this workout is free of charge, open…

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January 28, 2021

Roasted Shoulder

THE SCENE:31 degrees.  Felt like 23 degrees.  Strong breeze during Warm-o-rama but thankfully it subsided during the workout.  6 PAX showed up at 5am to work hard…and that we did. F3 WELCOME & DISCLAIMER Disclaimed.  No FNG’s.   WARM-O-RAMA: SSH X 20Overhead Press X 15Chest Press X 15Daisy Pickers X 10 THA-THANG: Circuit 1 – Three Exercises increasing by 5…

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January 27, 2021

You say Tabata – Some say Tabato

THE SCENE: Great weather – 39 and clear.  Men showed up to put in the work today.  Lots of fist-bump welcoming going on. F3 WELCOME & DISCLAIMER:  Done.  Important to mention the disclaimer as we had CMUs at our feet.  We went through the 5 Core Principles of F3:  free of charge, open to all men, held outdoors rain/shine,…

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January 26, 2021

The GOAT of all Q’s – The BRADY

THE SCENE: The weather was a balmy 46 at kickoff this morning F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH x 30 Daisy Pickers x 10 Tempo Squats x 10 Arm Circles forward x 10 Reverse x 10 Train burpees x 10 THA-THANG: In honor of The GOAT, Tom Brady making his 10th Super Bowl we did Six (6) rounds…

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