November 11, 2020

“Welcome To A Real AO”

THE SCENE: ~58 degrees & windy. I showed up early to map out a 400 meter run for our workout later. Steinbrenner & Snowman’s vehicles were in the lot and they were at the pavilion across the lake probably 250 reps into the Chad1000x Challenge. This is a Hero workout in honor of Navy SEAL Chad Wilkinson who sadly…

Read More

September 20, 2020


THE SCENE: Gloomy with a smidge of glorious. Dark. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Windmill Imperial Walker Tempo Squat Knerkin THA-THANG: Mosey to front yard (field next to park entrance) Partner up. Partners are for accountability. If all you say are nice things, you are perhaps a great encourager, but you aren’t holding someone accountable. DORA 1-2-3 100…

Read More

September 9, 2020

Climb the Ladder

THE SCENE: Great morning for a workout. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 15 Daisy Pickers IC x 10 Imperial Walkers IC x 12 Hillbillies IC x 10 THA-THANG: The PAX were welcomed this morning with a series of 10 soccer cones positioned around the shovel flag, each having attached a flash card that listed various exercises. …

Read More

September 4, 2020

Ice, Ice Baby

THE SCENE: Muggy, no wind, warm in other words…perfect F3 WELCOME & DISCLAIMER: Given to ensure the PAX knew what’s up WARM-O-RAMA: 20 – SSH 10 – Daisy Pickers 10 – Tempo Merkins Mosey THA-THANG: Lazy Dora: Round 1 – PAX 1 – Burpees, Partner PAX – SSH – 40 Burpees, evenly distributed Round 2 – PAX 1 –…

Read More

August 31, 2020

HOLD……… !!!

SCENE: 75 degrees, muggy and a good Monday crowd.   F3 WELCOME & DISCLAIMER:  Abbreviated version…  F3 is a peer-led, zero-cost, non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.  We are all…

Read More

August 21, 2020


THE SCENE: Couldn’t be nicer for a mid-August morning… F3 WELCOME & DISCLAIMER:  Done WARM-O-RAMA: SSH x 25 IC THA-THANG: Johnson Rd Park is a little dark in some areas, but has the perfect amount of light-posts for some Route 66.  We started near Startex and traveled towards Johnson Rd.  WARNING to PAX:  if you venture onto Johnson Rd,…

Read More

August 13, 2020

High Note to the Danger Zone

THE SCENE: Nice, humid, and hot. At least there wasn’t any lightning.   F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 25 SSH 10 Daisy Pickers Nice and quick… THA-THANG:   Modified Halpert workout from the Lair a few weeks ago… 100 CMU Shoulder Presses 200 BBS 300 Squats with CMU   * Every minute do 3 Burpees until THANG is…

Read More

August 12, 2020

Roxanne stopped by during the break

THE SCENE: Muggy…Did I say muggy? F3 WELCOME & DISCLAIMER: Given to ensure the 2 FNGs understood that they are welcome as well as to remind everyone else to go hard but be smart WARM-O-RAMA: 20 – SSH 9 – Daisy Pickers ~20 – Moroccan Night Clubs (would’ve done more but there was too much dancing) THA-THANG: 1 merkin,…

Read More

July 23, 2020

On the Line

THE SCENE:  stream of consciousness;  That Mustang weight room looks really nice!  All the lights were kicked on as I drove in.  Another deer trapped in the outfield.  Do they do this for others or just when I q at the Levee?  Halpert showed me the paintball guns he had used to bribe a last minute q out of…

Read More

July 6, 2020

Route 66 at The Levee

THE SCENE: 73* and somewhat pleasant. At 0530, Meter Maid was not present. Didn’t wait for him, though, but expected him to show. F3 WELCOME & DISCLAIMER Effectively done. WARM-O-RAMA: SSH x20 IC Daisy Pickers x10 IC IW’s x20 IC Arm Circles x10 forward and backward It was about this time we heard Koko’s jeep tearing its way through…

Read More