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THE SCENE: It was supposed to thunderstorm but alas the weather was rainless and about 50 degrees-perfect. F3 WELCOME & DISCLAIMER WARM-O-RAMA: We warmed up, I don’t remember specifics THA-THANG: Moseyed down to Tiger Lane where YHC laid down the law. We would traverse the lane first by bear-crawling to the 2nd big light pole, then we would transition…
THE SCENE: Mid to low 60s. Great day to be alive. F3 WELCOME & DISCLAIMER This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. WARM-O-RAMA: 400m mosey with 2×100 running backwards…
THE SCENE: Cool, no rain, ground still a little wet, but basically ideal conditions for a bootcamp! F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: High plank, right arm up, left arm up SSH (IC) – 40 IW (IC) – 15 Daisy Pickers (IC) – 10 Arm Circles (IC, kind of) – lost count, too much mumblechatter by YHC Hillbillies…
THE SCENE: No rain, but very wet. F3 WELCOME & DISCLAIMER YESSIR WARM-O-RAMA: Ran a lap around the baseball fields. THA-THANG: Moseyed to Billboard for 3 rounds of pull ups, merkins, squats, and BBSU’s. MARY: SURE COUNT-OFF & NAME-O-RAMA: 6 PAX CIRCLE OF TRUST/BOM: the WORD MOLESKIN: The Billboard is terrible for pull ups. ANNOUNCEMENTS:
THE SCENE: Mid-40s and damp. F3 WELCOME & DISCLAIMER ✅ WARM-O-RAMA: Listened to One more time by Daft Punk. Every time you hear “one more time,” do a pull-up. Side straddle hops during the “downtime.” Opportunity for 27 Pull-ups total! 5:20 We did 10x Imperial Walkers and stretched OYO until stragglers wandered in. We then moseyed along the concrete path…
THE SCENE: Weather was perfect. Wet, but not raining. F3 WELCOME & DISCLAIMER Yessir! WARM-O-RAMA: SSH’s – 20, Mosey to parking lot for 20 merkins, Mosey to railroad ties. THA-THANG: With a partner, grab a railroad tie and complete 15 curls and 15 squat thrusts. Then, mosey up and down the Union Ave On-Ramp and return to railroad tie. Hold Plank…
THE SCENE: I pulled into the parking lot to see a truck with tinted windows blasting music. “Who’s that?!?!” I wondered. It was Low Note! Getting the adrenaline going to kick off his 345 week! F3 WELCOME & DISCLAIMER: Due to the large number of PAX and FNGs (5 FNGs!), I issued a warm welcome, shared the F3 mission,…
THE SCENE: 43 and rainy, yet seemed a perfect fit for this fine Friday F3 WELCOME & DISCLAIMER: YUP, in full WARM-O-RAMA: SSH IC x25 Daisy Pickers IC x10 Imperial Walkers IC x10 Stretch OYO THA-THANG: Mosey’d to pull-up bars for start. PAX challenged to hit 4 miles and 80 pull-ups. With 9:20’/mi pace and 4 minutes to complete…
THE SCENE: Warmer, humid, moist – 48* F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x25 IC Michael Phelps x15 IC IW x15 IC Hillbilly x15 IC Arm Circles Daisy Picker x10 IC THA-THANG: Round 1: Mosey to the long ass tables (LATs) for: 40 dips 40 box jumps 40 LBCs Mosey to the pavilion for more… 35 dips 35…
