October 11, 2019

Variety is the Spice of Life

THE SCENE: Low 60s, and overcast.  There was some sort of witchcraft at play in Cordova this morning, causing the flags to dance and flap, that had Slots most perplexed. Rain is coming, but we wouldn’t allow it to start, until we were done. F3 WELCOME & DISCLAIMER: Done (twice) WARM-O-RAMA: SSH 25x IC, Imperial Walkers 15x IC, Arm Circles…

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October 10, 2019

The Ruins Bacon Run

THE SCENE: The weather was great 65°F, clear, still very dark, hint of Bacon in the air F3 WELCOME & DISCLAIMER:  I’m not a professional, push yourself but don’t hurt yourself WARM-O-RAMA: Slow mosey to the Beale St Landing SSH IC x30 Daisy Pickers IC x10 Michael Phelps IC x10 Little Baby Arm Circles IC x10 both directions THA-THANG:…

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October 8, 2019

Arcwolftrict 5

THE SCENE: F3 WELCOME & DISCLAIMER: Aye. WARM-O-RAMA: SSH x20 IC Daisy Pickers x15 IC Hillbillies x16 IC Arm Circles x10 IC (each direction) THA-THANG: F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps…

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October 8, 2019

Gobbler World Tour

THE SCENE: Gobbler is an F3 Pittsburgh PAX and an active duty Army officer.  The Army is moving him to Washington State, but this HIM is doing it the F3 way, stopping at as many F3 regions as he can fit in during the journey.  Today we were honored to host him in Memphis as part of the #GobblerWorldTour….

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October 2, 2019


THE SCENE: Beautiful Fall morning 70 F with star bright clear skys!!  Ahhhhhh! F3 WELCOME & DISCLAIMER  PAX were welcomed with F3 Principles and disclaimed as per standard.   WARM-O-RAMA:25  4 count SSH IC, 10 4 Count Slow Daisy Pickers, 10 4 Count Arm Circles & Reverse THA-THANG:  RESPECT R is for Run – Welcome Merkin Mile. PAX ran ~9 minute…

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October 1, 2019


THE SCENE: 73 degrees. Much mumblechatter. I forgot the speaker. F3 WELCOME & DISCLAIMER Given at least 4 times. WARM-O-RAMA: SSH ICx10 Merkins ICx10 Squats ICx10 Plankjacks ICx10 Arm Circles forward ICx10 Arm Circles reverse ICx10 Imperial Walkers ICx10 THA-THANG: MOBY MILE!! Played the song Flowers (AKA Bring Sally Up) by Moby 4 times on a 1 mile course. After…

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September 30, 2019

District 5 Triathlon

THE SCENE:  With IronPax going on at Blazing Saddle on Wednesdays for the last 4 weeks, I have not been able to post at Arcadia all month. So my new Wolf Pack shirt has just been sitting in the drawer for weeks, waiting for this day, to be unleashed! Glad it was (relatively) cool this morning, as the moisture…

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September 25, 2019


THE SCENE: 69°. Nice. I peddled up in the midst of a few WolfPAX enjoying a private Gloom Horn concert by the maestro Billy Blanks. As I engaged my kickstand and joined the pack, the last remaining notes of this impromptu recital filled the air (mental note: if BB invites me to dinner on a Tuesday night, politely decline….

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September 23, 2019

The Cycle at Arcadia

THE SCENE: First day of Fall; last week of the Cubs’ 2019 season. I arrived early to put my kickball bases on the large field near the school. I totally forgot about the actual baseball field. The field was bone dry.  F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Short mosey to the baseball field, circled up in shallow right.  SSH…

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September 5, 2019

The Arcadian Trail

THE SCENE: Muggy F3 WELCOME & DISCLAIMER Done… As YHC ran in at 5:30 WARM-O-RAMA: 25 SSH IC 15 Daisy Pickers IC 20 Arm Circles IC 15 Imperial Walkers IC THA-THANG: Arcadia Trail Merkin Mile 25 Merkins Run Arcadia Trail 25 Merkins Run Arcadia Trail 25 Merkins Run Arcadia Trail 25 Merkins Mosey to District 5 and Partner up…

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