October 9, 2020

Sled Dogs

THE SCENE: Hard to imagine a more pleasant day to work out outside. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x2 IC THA-THANG: A 4.5 mile hilly run through Oakleigh With approximately .2 miles to go, I let Paper Trail know that if he didn’t get to the flag first, we’d all do penalty burpees. He shifted into 5th gear…

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October 5, 2020

Beat the Nantans

THE SCENE: Cool, but not cold. A perfect fall morning. We had 2 nantans, but not 3. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Our missing nantan was slated to lead warm-o-rama, so we had a stand-in. I didn’t expect the first competition to be showing up to the workout on time, but I suppose it was and team nantan lost…

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October 5, 2020

Hard looks + straight talk

THE SCENE: Glorious day to excel WARM-O-RAMA: SSH Tempo Squat THA-THANG: Run to Shady Grove left on river view left on river trail rd left on river tide dr left on river fall dr right on oak river rd left on massey left on kirby Lake lap. Split into two squads. “It’s not a race, but there is a…

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October 3, 2020

Uphill Crawl Bear

THE SCENE: Despite the full moon and clear sky it was extremely dark. Temps in the upper 40’s. Heavy dew. F3 WELCOME & DISCLAIMER: Disclaimed and shared 5 core values because we had a large group and 1 FNG. WARM-O-RAMA: 30x SSH IC 10x 6-count Burpee IC 10x Hand Release Merkins IC Bat Wings IC (4-count IC) 20x Forward Arm…

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September 25, 2020

Seabiscuit ran the 8-track

The Scene: 62 and damp.  Definitely gloomy. Welcome and disclaimer: Given. Not a professional; Modify as needed. Warm o rama: 50 SSH IC 15 monkey humpers IC 10 Daisy Pickers IC Tha Thang: The Seabiscuit 10 burpees 20 Merkins 30 Squats Run 1 lap around building (a hair over 0.25 miles) Hold plank til all in 10 burpees 20…

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September 23, 2020

Soup Sandwich IPC Week 4 at Blazing Saddle

The Scene: 59 and raining. Last-minute location change (track/field completely locked up with barbed wire all around) caused a bit of frenzy on my part. Had to measure out the 25, 50, 75, and 100 yard marks in empty field. Hobo ran the distance to confirm measurements were accurate. Welcome and disclaimer: Given. Warm o rama: Due to location…

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September 23, 2020

IPC week 3 at Blazing Saddle

The Scene: 72, slight breeze. Welcome and disclaimer: Given. Warm o rama: 15 side straddle hops IC 10 Daisy Pickers IC 10 Arm circles IC Tha Thang: 1 round for time: 400m run 100 merkins 400m run 90 squats 400m run 80 merkins 400m run 70 squats 400m run 60 merkins 400m run 50 squats 400m run 40 merkins…

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September 22, 2020

AOQ

THE SCENE: 6 PAX did some form of pre-work. The place was buzzing with activity. 13 PAX joined for BC F3 WELCOME & DISCLAIMER Bonus question: What is the foundational leadership position of F3 Memphis? A: AOQ WARM-O-RAMA: SSH Tempo Squat Carolina Dry Dock Hello Dolly THA-THANG: Merkin/BBSU mile (first 2 stops were merkins, last 2 BBSUs) 4 corners…

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September 20, 2020

Accountability

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…

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