December 5, 2019

Bearslides in the Grassy Bits

The Scene: It was a little cold F3 Welcome and Disclaimer: given ample times Warm-a-Rama: We started with 7 sets of 4 count motivators, then we went for an Indian jog. After finishing the first Indian jog we did some daisy pickers to cool down and then followed that with some imperial walkers. To finish the Warm-a-Rama we did…

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November 28, 2019

Berm Business Casual

THE SCENE:A bit brisk…but a perfect Thanksgiving Day F3 WELCOME & DISCLAIMER: Done X 2 WARM-O-RAMA:15 SSH IC 10 Daisy Pickers IC 15 Imperial Walkers IC 10 Windmills IC THA-THANG:Merkin Mile = Mosey (or power skip) 1/4 mile followed by 25 merkins.  Rinse and repeat 3 times.   At playground (workout version) finished 100 Merkins, then divided up into pairs. …

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November 26, 2019

The Bermuda Square

THE SCENE: 55 Degrees and dry.  Not very gloomy.  Actually quite pleasant F3 WELCOME & DISCLAIMER- Yup WARM-O-RAMA: Mosey lap around the building Daisy Pickers x10 IC Michael Phelps x10 IC Hillbillies x10 IC Windmills x10 IC SSH x50 IC THA-THANG: Four Corners.  A box was set up in the field about 60×30 yd.  Perform exercises at each corner.  Mosey…

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November 7, 2019

Six for a Soggy Snookie

THE SCENE: Fifties and wet F3 WELCOME & DISCLAIMER: The PAX were disclaimed WARM-O-RAMA: Squats while we waited for a few stragglers. THA-THANG: 1 mile run clockwise around the track (10:00 minute pace) Dealer’s Choice Mary Exercises: Snookie: 50 IC LBCs Lipton: 10 IC Box Cutters, 10 IC Reverse Box Cutters Hot-N-Ready:  Shouldn’t have waited till the evening to…

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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 7, 2019

The Sweet Spot: Minimum Effective Dose vs. The Law of Diminishing Returns

THE SCENE: Thoroughly-hydrated. Waterlogged, even. AO: Bermuda Triangle QIC: Granola F3 WELCOME & DISCLAIMER: $True WARM-O-RAMA: 8 minute 8-count bodybuilder EMOM: Add two reps each minute. Luxurious 3 minute rest/recovery. THA-THANG: 4x 200m sprint from various Star Gazers. 3 minute rests between sprints. 5 sets of 10 burpees, 200m sprint, AMRAP burpees in 2 minutes. 3 minute rests between…

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October 4, 2019

Bullseye October 4th

THE SCENE: Cool and Breezy about perfect; very dark except the parking lot had its lights on, which helped us as that’s were we stayed. F3 WELCOME & DISCLAIMER: Disclaimed! WARM-O-RAMA: SSH IC x30 Daisy Pickers IC x10 Mountain Climbers IC x10 Michael Phelps IC x10 Windmill IC x15 SSBurpees IC 20SSH, 10Burpees THA-THANG: Tortoise and the Hare workout. …

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September 25, 2019

Crazy 8’s at the berm

THE SCENE: 70s F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20xssh,iw,daisy pickers,and arm circles THA-THANG: First stop was 80 reps of the assigned exercise.  Next stop was 70, then 60 etc… 80 merkins, 70 Freddy Mercurys, 60 plank jacks, 50 flutter kicks, 40 squats, 30 wide arm merkins, 20 sumo squats, 10 burpess. the went to field for a light version of…

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September 25, 2019

Mothership Dodgeball

THE SCENE:   Breezy, but I warmed up with a rousing crew of rucking misfits of whom Zima was not the least. F3 WELCOME & DISCLAIMER:  This is F3. Are you a man? Did you pay for this? I am a professional Archaeologist. Do you know your own body?  Let’s go. WARM-O-RAMA:   Deep stretches, all over, in cadence. Don’t judge…

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