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

Jumping Rope with the Annex Boyz

THE SCENE: A little chilly, but we warm up quick. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 5 Shoulder roll IC x2 10 Arm Circles IC x2 15 Hillbillies IC 10 Daisy Pickers IC THA-THANG: Round of Rope:  Every pax chooses and exercise.  Next one pax does a set number of reps of jumping rope while everyone else…

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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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December 16, 2020


THE SCENE: A chilly 36F wil a slight breeze F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: SSH IC X 20 Imperial Walkers IC X 20 Hill Billy’s IC X 20 Daisy Pickers IC X 10 Arm Circles IC X 10 Front and Back THA-THANG: Sea Biscuit – (should have been 4 laps on a track) Run one lap around parking…

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December 8, 2020

Nobody cares what you can do fresh

THE SCENE: A gorgeous and brisk 30-ish degrees. F3 WELCOME & DISCLAIMER: Many times.  3 late pax I think… WARM-O-RAMA: SSH x30 Windmills x10 SSH x20 IW x10 SSH x10 1 mile mosey THA-THANG: Pretty warm and sweaty after a 1 mile run… Mini-APFT: 2 minute AMRAP Merkins 2 minute AMRAP Big Boy Sit-ups 2 minute AMRAP Burpees Fat…

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December 7, 2020

Monday Barracks

THE SCENE: It weren’t bad F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH x 20 Imperial Walker x 10 Daisy Pickers x 10 Windmills x 10 Tempo Squats x 10 SSH x 10 THA-THANG: 8 Pax – 8 Bags (1×40#, 4×60#, 2×80#, 1×120#) Team Sand Bag Toss 125 yds EMO2M x 20 minutes 5 x Easy Payments Bag Burpee +…

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December 7, 2020

Birthday Q at Green Mile

THE SCENE: Wet. F3 WELCOME & DISCLAIMER Done. WARM-O-RAMA: Normal Stuff. THA-THANG: GM… We Run. We discussed failures that changed us and making hard choices. MARY: Yes. COUNT-OFF & NAME-O-RAMA: 3 runners: Nature Boy, Yardsale, Slater 4 ruckers:Shoestring, Landline, Choker, Bootheel CIRCLE OF TRUST/BOM: Something profound. MOLESKIN: My birthday… Filling in as AOQ and on Q. I had also…

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November 25, 2020

Wet Bags

THE SCENE: 60F, wet and rainy F3 WELCOME & DISCLAIMER Given. Rucks worn throughout Warm-o-Rama and Tha Thang WARM-O-RAMA: SSH x 25 IC Arm Circles x 10 IC (CW and CCW) Mountain Climbers x 15 IC Good Mornings x 10 IC THA-THANG: Circuit – 2 rounds of 20 reps of each of the following with a lap around the…

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November 24, 2020


Scene: 35 degrees and cold, but I had plans to make us sweat. F3 Welcome & Disclaimer: Check ☑️ Warm-O-Rama: 10 Daisy Pickers IC 10 SSHs IC 10 Mountain Climber IC 10 HRMs Mosey w/weight to the side East side of the Rec Center on the walkway that runs alongside and is fixed to the building. The THANG: Weight:…

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November 22, 2020

They see me rollin’!

THE SCENE: Outside. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IW Squats THA-THANG: Rucked  about 3.5 miles while stopping to do Ruck Rollers every half mile. If you don’t know what a ruck roller is, you can sign up for Heavy Drop Training or you can POST to the Barracks on Wednesdays and find out. MARY: Ain’t nobody got time…

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