January 22, 2020

Dessert Now or Later

THE SCENE: *The Berm; perfect conditions for a smokefest: dark and dreary F3 WELCOME & DISCLAIMER *Disclaimed WARM-O-RAMA: *SSH x 49 IC *SSH x 49: *insert wrinkle here* 1-10 IC then 11-49 Radio Silent=FAIL=10 Penalty Burpees *Lil’ Mosey THA-THANG: Merkin Mile Mash-Up; recover as 1, run as a group *MERKINS x 49 OYO *Run 1/4 mile *SQUATS x 49…

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January 9, 2020

It’s All About Me

THE SCENE: The Berm.  47.  Way too nice for January. F3 WELCOME & DISCLAIMER- completed WARM-O-RAMA: Butt Kickers IC x 11 Daisy Pickers IC x 11 Hillbillies IC x 11 Michael Phelps IC x 11 (That’s 44 reps if you’re counting) SSH IC x 44 (Hmmmmm…. there seems to be something to that number….) THA-THANG: Surprise, it’s my birthday! …

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January 6, 2020

Backsliding Berminators

THE SCENE: 4°C, clear skies F3 WELCOME & DISCLAIMER: welcomed/disclaimed WARM-O-RAMA: SSH X 25 IC Slow Daisy Pickers X 12 IC Right over Left and Left over Right Ham stretch to the count of 10 Imperial Walkers X 12 IC THA-THANG: Mosey to the Gym doing CMU/Kettle Bell suitcase carry, avoiding holes AMRAP in 30 Min: 5/Max pull-ups (negatives if…

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December 11, 2019

Triangles at the Berm

THE SCENE:  SIXTY DEGREES!! Even GunShow would agree this was shorts weather. All PAX remarked at how surprised they were that it was calling for snow/sleet just 24 hours later. F3 WELCOME & DISCLAIMER: Done. And again for Snookie, as he rolled up 30 seconds late. WARM-O-RAMA: Motivators, down from 6. (full SSH, half arm SSH, legs only SSH, hops)(6 of…

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November 26, 2019

The Bermuda Square

THE SCENE: 55 Degrees and dry.  Not very gloomy.  Actually quite pleasant F3 WELCOME & DISCLAIMER- Yup WARM-O-RAMA: Mosey lap around the building Daisy Pickers x10 IC Michael Phelps x10 IC Hillbillies x10 IC Windmills x10 IC SSH x50 IC THA-THANG: Four Corners.  A box was set up in the field about 60×30 yd.  Perform exercises at each corner.  Mosey…

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November 20, 2019

Pre-Qschool at the Berm

THE SCENE: 39˚, pushing 40. where’s my Alamo? F3 WELCOME & DISCLAIMER WARM-O-RAMA: Gave the well versed welcome and disclaimer. WoR: Daisy Pickers x 15 NiceNslow Cadence, Arm circles x 20 IC, Rev AC x 20 IC, 15 SSH IC, 15 IW IC THA-THANG: Mosey to track Sling Shot run x 2 cycles, stop for 11 Merkins, 20 LBCs…

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November 11, 2019

These CMUs gave me the runs

THE SCENE: mid 40s and a perfectly great morning to pay the man F3 WELCOME & DISCLAIMER  Yes sirree WARM-O-RAMA: Mosey around the building SSH IC x 25 IW IC x 20 Overhead Claps IC x 20 Windmills IC x 20 Indian Run to school Seal Claps IC x 20 Prisoner Squats IC x 10 Indian Run back to…

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October 22, 2019

7000 reps

THE SCENE: Beautiful fall morning, cool and dark F3 WELCOME & DISCLAIMER- welcomed and disclaimed WARM-O-RAMA: Arm Circles, forward and back x10 IC Michael Phelps x10 IC Daisy Pickers x10 IC Hillbillies x10 IC THA-THANG: 1000 rep workout.  50 reps of each exercise, with a lap around the building after every  2 exercises.  2 rounds. SSH and merkins Squats…

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October 8, 2019

Gobbler World Tour

THE SCENE: Gobbler is an F3 Pittsburgh PAX and an active duty Army officer.  The Army is moving him to Washington State, but this HIM is doing it the F3 way, stopping at as many F3 regions as he can fit in during the journey.  Today we were honored to host him in Memphis as part of the #GobblerWorldTour….

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October 4, 2019

Bullseye October 4th

THE SCENE: Cool and Breezy about perfect; very dark except the parking lot had its lights on, which helped us as that’s were we stayed. F3 WELCOME & DISCLAIMER: Disclaimed! WARM-O-RAMA: SSH IC x30 Daisy Pickers IC x10 Mountain Climbers IC x10 Michael Phelps IC x10 Windmill IC x15 SSBurpees IC 20SSH, 10Burpees THA-THANG: Tortoise and the Hare workout. …

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