August 1, 2019

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning F3 WELCOME & DISCLAIMER: did it WARM-O-RAMA: Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side…

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June 24, 2019

6/19/20 Trilogy Q – Return of the Jail Bait

THE SCENE: Warm and “Close” – Doc Hollywoods Grammy F3 WELCOME & DISCLAIMER Done (Jurassic Park theme playing in the background) WARM-O-RAMA: SSH 10 merkins OYO Imperial Walkers 15x IC 10 groiners OYO Daisy Pickers 15x IC 10 jump squats OYO Tokyo Drift around island halfway then Back Peddle to the Future around to the flag. THA-THANG: Of course…

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August 1, 2018

Run, crawl and a bunch of other nonsense.

THE SCENE: Ye Olde Forest: 74 degrees with a heavy pall of humid gloom F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles CIRCLE OF PAIN: *SSH x 30 IC (1-20 IC then go radio silent…suffering penalty if we didn’t finish as a unit in cadence)…due to some miscommunication #WEFAILEDIT=PAX did NOTperform x…

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July 25, 2018

Scout Team’s VQ

THE SCENE:  A relatively cool morning for a summer morning in Memphis. F3 WELCOME & DISCLAIMER WARM-O-RAMA: The warm-up consisted of Daisy pickers, little baby arm circles, Imperial-walkers, and butterflies. THA-THANG: Four corners (Four quarters) Station 1- Incline Mercans x 20, Decline, Carolina dry dots, Shoulder touches (20 touches total) Dips X 20Station 2 – 20- big boy sit…

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July 23, 2018

Easy peasy

THE SCENE: Overton Park F3 WELCOME & DISCLAIMER WARM-O-RAMA: I came in on lil bitty arm circles THA-THANG: sprints Bear crawls Squats Merkins Big boy sit ups Lunges Calf raises Karaoke Carolina Jump squats Blurpes More sprints More bear crawls The cool down MARY: COUNT-OFF & NAME-O-RAMA: CIRCLE OF TRUST/BOM: 2 Chronicles 7:14 MOLESKIN: This was my first Q, wasn’t…

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July 10, 2018

The Abominable Abdominal Mile

THE SCENE:  Fair weather. F3 WELCOME & DISCLAIMER WARM-O-RAMA: High knees IC x20 Daisy Pickers IC x20 Toe Raisers IC x20 Windmill IC x20 Squats IC x20 THA-THANG: The abominable abdominal mile had 4 stops spread out. The first mile went like this: 1st Stop: Flutter Kick for 60 seconds 2nd Stop: LBC for 60 seconds 3rd Stop: Alternating toe touch for…

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July 9, 2018

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 15 Baby Arm Circles IC X 15 (forward and reverse) Daisy Picker IC x 15 Mummy Kicks IC x 20 Finkle Swing Mosey to bike gate and back to shovel flag THA-THANG: Four Corner Escalator Combination of Four Corners and an…

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July 8, 2018

Barracks Running Etc Et Al

THE SCENE: The Barracks (U of M Track area), upper 70s and a little less humid than we’re used to lately. 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…

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June 19, 2018

Exercise in the Morning

THE SCENE: Warm but a hint of less humidity F3 WELCOME & DISCLAIMER WARM-O-RAMA: Stretching, SSH, probably something else THA-THANG: DORA! One partner ran, slid, backpeddled, carioca’d, bear crawled and crawl beared while the other did: 100 roll over merkins 200 BBSUs 300 calf raises We followed that with some sprints MARY: Users Choice. I don’t remember much. COUNT-OFF &…

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