October 23, 2020

FEAR is not one of the 3 Fs

Welcome + Disclaimer WoR: 10 Arm Circles fwd and rev, Mountain Man Poopers x 15, Goofballs x 20 Thang: Gorilla Complex 8 Rounds with CMU : 8 Curls, 8 High Pulls, 8 OH Presses, 8 Tricep Extensions, 8 Merkins (on CMU if you bad). Recovery mosey 25 yards, backpedal back. Bears N Blockees 3 Rounds: Bearcrawl with CMU 15yd,…

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October 20, 2020

Brick Laying Dora

Scene: Wonderful…  A cool, dry 65 degrees. F3 Welcome & Disclaimer:  Check ☑️ Warm-O-Rama: 15 SSHs IC 10 Daisy Pickers IC 15 Mountain Climbers IC Grab a pair of 5lb bricks and mosey to the grass area beside the parking lot… bricks were in-hand for each exercise during Dora. The THANG: Modified Dora: Partner up…P1 reps while P2 Bear…

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October 16, 2020

Easiest 11s

THE SCENE: DHL used his 4×4 truck to destroy a Corona Lite Bottle prior to StartEx. The sounds of glass shattering felt fitting on this cool morning. F3 WELCOME & DISCLAIMER Given…in cadence…while rhyming. WARM-O-RAMA: SSH ICx20 Imperial Walkers ICx20 Tempo Squats ICx10 Merkins ICx5 Forward Arm Circles ICx10 Reverse Arm Circles ICx10 Overhead Arm Claps ICx10 Seal Claps…

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October 9, 2020

Getting Jacked (Webb Style)

THE SCENE: Pulled up and several Pax were already stretching. Gun show did a perfect parallel parking job although he was perpendicular to the parking spaces. The perfect weather for an F3 workout. Fall weather is a blessing, after the hot, sticky, and muggy Summer. Overcast, 64 degrees, slight breeze, no dew on the grass, and not raining. F3…

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October 7, 2020

Stand Out

  THE SCENE: Mid 40s – still short sleeves and shorts weather.  Felt great! F3 WELCOME & DISCLAIMER Done 3 times for the tardy PAX We will be using CMUs today – don’t drop them on your foot. WARM-O-RAMA: Mosey 1 lap around the parking lot Merkins x 10 IC SSH x 30 IC Tempo Squats x 20 IC…

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October 2, 2020

Tardy Hardy

2 Pax welcomed Chuck E Cheese to the neighborhood. He now has a flag Pax were on time and raring to go! YHC was late getting the *shovel flag in the ground. Some seasoned Pax already commenced the 10 Penalty burpees. We warmed up, We completed a Dancing Bear Pyramid. Mosey. 1 Merkin on curb, bear crawl to opposite…

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September 29, 2020

Sally’s🕷 Web 🕸

Scene: 52 degrees and very cool, but I wouldn’t say it was cold although some might. F3 Welcome & Disclaimer: Check ☑️ F3 is a peer-led, zero-cost non-profit workout group. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods…

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September 26, 2020

Some stuff we did at the Annex

THE SCENE: Gorgeous weather somewhere in the 60’s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x30 IW x15 Windmills x15 SSH x30 Daisy Pickers x15 Tempo Squats x15 SSH x30 Mosey around the track stopping 4 times for 20 Bonnie Blairs. THA-THANG: Irkins, Dirkins, Dips and Hanging Leg Lifts at the pavilion.(straight legs if you bad) Rounds of 5, 10…

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September 25, 2020

4 Fell Down a Ladder

THE SCENE: Shorts weather. Barely. F3 WELCOME & DISCLAIMER I have conversations with men about a potential men’s health product called “Slick-Butt” at 0529 on Friday mornings. Clearly, not a professional. WARM-O-RAMA: SSH ICx10 Tempo Squats ICx10 Imperial Walkers ICx10 Merkins ICx10 Monkey Humpers ICx10 Arm Circles ICx10 THA-THANG: Squats ICx100 (1 is 1) Incline Merkins OYOx90 Flutter Kicks…

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September 18, 2020

So 30 it is.

THE SCENE: Excellent cool Gloom. F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 SSH IC 10 Arm Circles IC (each direction) 10 Slow Squats 30 sec Stretch OYO THA-THANG: Inspired by Beauty Shop’s Barracks Q on Wednesday Leg Day Trivia PAX were encouraged to bring weight (ruck, CMU, or 90lbs sandbag as it were) While rucking around the park the PAX…

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