August 18, 2018

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just…

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June 9, 2018

Super Saturday

THE SCENE: A balmy 80 degrees in the Sun, but maybe 79 degrees when we hit the shade. YHC felt like Christmas in June. F3 WELCOME & DISCLAIMER Stumbled through it and explained that we would work together/keep moving. WARM-O-RAMA: SSH IC 4ct. x30 Tempo Squats IC 4ct  x 20 Line Jumps-front to back and side to side ….

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June 4, 2018


THE SCENE:  A cool, wet 65F F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: SSH x 15 IC Windmills x 15 IC Arm Circles x 10 IC (CW & CCW) Imperial Walkers x 15 IC *mosey to soccer field THA-THANG: 31s Marker was placed at goal line and at 50 yard mark. PAX lined up and started on goal line.  PAX…

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May 28, 2018

21 Guns on Memorial Day 2018

Date: 05/28/2018 AO: The Barracks QIC: Gus + Granola PAX: Shoestring, Crayfish, Rabbit, Soulja Boy, Giant, Pirtle, Lil Nicky, Meatball, Hitch, Speaker, Snookie, Handsy, Bottomless, Goldilocks, Blart, Father Abraham, Orange Julius, Bootheel, Costello, Soybean, Phat Pat, Pony Express (RESPECT RESPECT), Dewey, Tiny, Tomb Raider, Mmmbop, Teacher’s Pet, Lazarus, Anklet, Cheesesteak, Bombay, C-Lo, Nature Boy, Red Roofer, Billy Blanks, O Positive, Woody, Captain…

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May 26, 2018

Pre-memorial day memorable beatdown

THE SCENE: Beautiful overcast day, nice breeze coming up from the lake, perfect 71 F3 WELCOME & DISCLAIMER: Was disclaimed. including but not limited to:  I am not a professional, exercise at your own risk, push yourself but don’t risk injury, etc, etc. WARM-O-RAMA: Started the timer for 1 minute.  Every time it beeped for the next 60 minutes,…

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May 23, 2018

Geppetto’s VQ

F3 MEMPHIS – 23 May 2018 THE SCENE: AO: Bermuda Triangle “The Berm” VQ: Geppetto Conditions: 70 degrees, Wet and Foggy F3 WELCOME & DISCLAIMER Welcome: I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your…

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May 8, 2018

Go Diego, Go….1-2-3-4!

THE SCENE: The Berm: Humid with a hint of gloom F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x20 IC *Windmills x20 IC *Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC *Hill Billies (in motion-moving in a clockwise rotation) x20 IC THA-THANG:  Partners Part 1 >P1: Run around bldg while P2 does Side…

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April 16, 2018


THE SCENE: Breezy, cold 30F. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 16 IC Merkins x 10 IC Squats x 10 IC Imperial Walkers x 16 IC THA-THANG: *moseyed towards the soccer field (<0.25 miles)* Continuous Movement PAX line up single file, side by side, arms length apart.  Goal is to perform continuous movement for 1 minute, rest, then…

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