April 10, 2018

Concrete Crushing Bare Hands Beatdown

THE SCENE: Phat Pat on Q! Weather so nice no one cared what the temp was. Childhood like anticipation would soon turn to jealousy, which would then turn to rage among the PAX. They had been instructed to bring their CMU’s and warned to leave the gloves at home… F3 WELCOME & DISCLAIMER PhP professionally announced that he was…

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April 1, 2018

Group Therapy Hills

THE SCENE: Mothership (Shelby Farms Park): 45 degrees, still. 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 limits and do the best you can, all exercises can be modified…

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March 9, 2018

Standard Time Sunrise Super 21

Date: 03/09/2018 AO: The Annex QIC: Gus PAX: Bootheel, Mudflop, Slots, Choker, Moana, Two-ster, Gus Conditions: 34F and clear, with the Standard Time sunrise providing daylight by the end of the workout WELCOME DISCLAIMER Warm-O-Rama A little warm-up mosey around the parking lot because the PAX were chilly in the #ShortsWeather. SSH IC x 10 Carolina Dry Docks IC x 10 SSH IC…

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March 6, 2018

Back in the “Dova”

THE SCENE: 40* and clear.  Ground still a little wet from the last 40 days and 40 nights of rain. F3 WELCOME & DISCLAIMER  Check… WARM-O-RAMA: SSH IC x20 IW IC x20 Windmills IC x20 Daisy Pickers x20 SSH IC x40 Capri Lap around the parking lot SSH IC x40 THA-THANG: Burpee Mile: Pax performed 10 burpees every 1/4…

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February 20, 2018

DOVA Destroyer

THE SCENE: A nice, Fergy 66° F3 WELCOME & DISCLAIMER: PAX were warned. WARM-O-RAMA: Imperial Walkers IC x 15 Cotton Pickers IC x 15 Seal Jacks IC x 15 Arm Circles IC x 10 (and reverse) THA THANG: DOVA Destroyer Dip-n-Dive – Dips IC x 19 (4 ct) – Dive Bombers OYO x 19 – Dips OYO x 19 – Dive…

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February 16, 2018

Animal Smorgasbord

THE SCENE: The Annex 65° – cloudy and wiiiindy F3 WELCOME & DISCLAIMER Welcome to F3, I am not a professional You are participating at your own risk You are here voluntarily and you are not paying to be here Know your limits and do the best you can. All exercises can be modified and are only suggestions.  That…

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