February 15, 2021

Cupid’s Hangover

F3 WELCOME &THE SCENE: A cold 13 degrees, plus wind chill. A nice layer of snow on the streets made for a pretty, and maybe a little slick, drive. We still had 8 Pax show for the Warm-O-Rama and 2 came sliding in after. 3 paved the way with a Pre-Ruck. 2 may have done donuts in the parking…

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February 12, 2021

6 Wicket 2/12/2021

THE SCENE: 28 degrees with a slight breeze. Gloomy and glorious! F3 WELCOME & DISCLAIMER: AYE WARM-O-RAMA: SSH, Chinook arm circles, forward arm circles, Abe vigoda(Old man windmill), SSH, Jog to the forth light pole, do squats and run back to the flag THA-THANG: Partner up for the following train wreck P1 AMRAP Merkins, P2 run to #1 light…

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February 11, 2021

Tire Pulls

THE SCENE: About 31, drizzle F3 WELCOME & DISCLAIMER: There were just two of us and we were pretty attuned to knowing that neither of us are pros and neither has any money at stake so we just gave a quick nod and got started. WARM-O-RAMA: 20 – Michael Phelps 10 – Imperial Walkers 20 – SSH IC THA-THANG:…

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February 4, 2021

Don’t Wait until Tomorrow!

THE SCENE: Perfect 43 degrees for brothers to gather in the Gloom! F3 WELCOME & DISCLAIMER: Done  WARM-O-RAMA: Walking lunges with rucks Michael Phelps x 10 Arm Circles x 10 forwards and backwards Mosey back to flag THA-THANG: Round #1 AMRAPS 10 Pull-ups with ruck (timer for rotating between exercises) Sandbag carry Shoulder Shrugs Sandbag curls Merkins Deadlifts Rifle…

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February 2, 2021

Looking For Our Shadows at The Armory 2-2-21

  THE SCENE: 33 Degrees and clearish.  Shield Lock ruck finished around 5:20 as others were pulling in…..Bandwagon busted out some pre-run milez while wearing what was noted as a “Tron-like” light up safety device and rolled up ready to roll a few mins before the start.   F3 WELCOME & DISCLAIMER: Done.  No FNGs.   WARM-O-RAMA: Motivators –…

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January 30, 2021

50th Birthday Trifecta BC!

THE SCENE: Coldish and Gloomy-esque; the QIC, spending too much time obsessing over his Weinke (3 hours between the night before and rising at 4 am) came in on two wheels at 5:31 am. 2021 commitment to create new habit to be everywhere 5-10 minutes early. Do better. F3 WELCOME & DISCLAIMER: Yep WARM-O-RAMA: The PAX started SSH on…

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January 26, 2021

Big Hill Slip and Slide

THE SCENE: Very foggy, high humidity and muddy from yesterday’s heavy rain. Perfect gloom conditions. Ryan Howard and Steinbrenner were finishing a nice 3 mile pre-run when I arrived. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side straddle hops IC x 20 Imperial Walkers IC x 20 Daisy Pickers IC x 10 Arm Work x 10 Front and back circles,…

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January 23, 2021


THE SCENE: Cold 31 degrees (feels like 23), slight breeze. BEAUTIFUL Sunrise! F3 WELCOME & DISCLAIMER 5:30- Warm-up And Disclaimer-            Jog in place- Say F3 Names 5 core Principles of F3: (3 Penalty Burpees if someone didn’t know) Had 5 PAX going for 345 asked each one one fo the 5 principles. 100%-Perfect-No burpees!…

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January 19, 2021

Levee 1/18/2020

THE SCENE: Cool and crisp F3 WELCOME & DISCLAIMER: Done. FNG present WARM-O-RAMA: Done THA-THANG: Did work MARY: Yes COUNT-OFF & NAME-O-RAMA: 9 dudes (1 FNG) = 9 PAX CIRCLE OF TRUST/BOM: Don’t let good enough be good enough -Bill Parcels MOLESKIN: Everyone was still sore from Bauer. Focused on breathing, form, and core. ANNOUNCEMENTS: Equinox

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January 19, 2021

Keeping it 100 for the 4 24’s and an intro to “ARODS”

THE SCENE:  Pulled up to the fields, checked the phone 45  degrees collierville… 16 degrees (feels like 12) Naperville. Stepped out of the car in short sleeves and shorts. Pax begin to arrive and as the third got out of his car, I hear Speaker ask 2 pax “are you f3?” Welcome to the Lair! F3 WELCOME & DISCLAIMER…

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