February 16, 2021


THE SCENE: 5 degrees when I left the house for shield lock pre-run, 3 degrees at 0530 and 1 degree at 0630 for post run home. Real feel in the negatives and snow all over the place! Mudpants arrived on foot as well after a nice Ruck. F3 WELCOME & DISCLAIMER: Given. If you paid to be here this…

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February 14, 2021

Valentines Trivia for 5 eskimos

THE SCENE: Arrived on the scene a few minutes early. Looked at the temp gauge and it said 15 degrees. Wind chill made it feel like 3 degrees. The ground was frozen so the shovel flag was wedged into the storm drain grate. 3 pre-runners rolled up to meet Billy Blanks and myself. F3 WELCOME & DISCLAIMER 5 brave…

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January 29, 2021

F3 Nation in Germantown Station

THE SCENE: It was cold; but dry. Give me 28 and dry over 60 and raining any day. Sparky, Finkle and myself did a pre-run Shield Lock so we were warmed up and ready for some more running. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: 20 SSH IC 20 Daisy Pickers IC Stretch OYO 30 seconds THA-THANG: Mosey to Germantown…

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January 26, 2021

a run in the park

THE SCENE: Perfect weather for a workout.  It’s always cooler on the bluff though, went back for gloves prior to the pre-run.  Moon was full and added great scenery to the first half of the workout as it set over the Mighty Mississippi.   F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH IC x20, IW IC x20, Merkins IC x10, Squats IC…

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January 24, 2021

Keep The Faith!

THE SCENE: There was enough rain for PAX to start singing F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 20 Daisy THA-THING: Pax did the #8-track loop occasionally stopping for Merkins and squats MARY: None COUNT-OFF & NAME-O-RAMA: 6 PAX , Moneyball, Billy Blanks, Sparky, Nature Boy, Cheesesteak, Cantore CIRCLE OF TRUST/BOM: Keep the Faith! My son is having…

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January 15, 2021

Extend the invite

THE SCENE: Chilly, 11 PAX present. Gus was in time (barely!) but not on time F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: SSH x10 IC THA-THANG: 5.6 mile run with a few stops for merkins COUNT-OFF & NAME-O-RAMA: 12 CIRCLE OF TRUST/BOM: Take a second to reflect, how did you end up in F3? For me, I was invited. I…

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January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me. F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat. WARM-O-RAMA: [10x Hand…

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January 5, 2021

BLOPs at Sunday 8 Track

THE SCENE: High 30’s. Brisk, baby. F3 WELCOME & DISCLAIMER Accomplished. WARM-O-RAMA: SSH’s, IW’s, Daisy Pickers, Hillbillies   THA-THANG: Ran the 8 Track. Encouraged PAX before we stepped off to ask each other “How are your 3 F’s?” to generate discussion around the true purpose of F3….to accelerate all 3 F’s. MARY: Dealer’s choice to a few dudes COUNT-OFF…

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January 5, 2021


THE SCENE: Gloomy, but not too gloomy F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Hillbilly walk around the parking lot (100 IC) Imperial walk around the parking lot (100 IC) Motivators, starting at 9 Speech prompt: What motivates me to do F3? When I moved to Memphis, I was a sad clown. I had few friends and was weak – certainly…

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December 31, 2020

Turn the Lights Out on 2020

THE SCENE: Blazing Saddle; cold (36ish) and rain F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 31 IC Lil’ mosey THA-THANG: 14 parking spots w/1 exercise card per/spot Karaoke Body Builder Bear Crawl Shoulder Tap Squat Flutter Kick Burpee Mtn Climber SSH WWII S/U Plank Jack Body Bag Builder CADDock American Hammer 1 PAX per spot AMRAP until timer…

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