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THE SCENE: 61 degrees and glorious F3 WELCOME & DISCLAIMER. Done. WARM-O-RAMA: 10 miles all around east memphis. This makes no sense in preparation for a 4 mile run. Sometimes we do things that don’t make sense. THA-THANG: Mile 1: Total silence Mile 2: Partner up – ask your partner what they thought about during Mile 1. Was it…
THE SCENE: mid 50’s, dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: Merkins IC x 15 SSH IC x 25 Abe Vigoda IC x 10 Imperial Walkers IC x 15 Tempo Squat IC x 15 THA-THANG: Mosey, Burpees IC x 5, Mosey to Football Field Partner up for BOMBS (Burpees x 50, Outlaws x 100, Merkins x 150, Big Boy Situps…
THE SCENE: Blazing Saddle: around 40 degrees, Cloudy with the smell of blood in the air F3 WELCOME & DISCLAIMER Disclaimed with 2 FNGs WARM-O-RAMA: Side Straddle hop x 20 IC Daisy Pickers x 15 IC Arm Circles 10 IC Forward Arm Circles 10 IC Reverse Slow Windmill x 15 IC THA-THANG: Mosey to the danger zone (aka Driveway). Colombian…
THE SCENE: 54 degree and good gusts F3 WELCOME & DISCLAIMER No FNGs with basic disclaimer and got right to it………………….. WARM-O-RAMA: 25 Side Straddle Hops 10 Abe Vigoda’s 10 Imperial Walkers 10 Slow Daisy Pickers Arm Circles THA-THANG: Stop one- 20 Hand Release Merkins then 20 Pickle Pounders Repeat….. Stop two- 15 Step ups on Right an Left…
THE SCENE: 53 degrees, no rain, but windy enough it tricked several PAX into thinking they would need a jacket. Shoestring made sure to point out that he would not be making that error. F3 WELCOME & DISCLAIMER: Given, plus the 5 core principles for the FNG WARM-O-RAMA: Motivators, down from 6 (SSH, 1/2 arm SSH, legs only SSH, jumps)….
THE SCENE: The Levee; 71 and balmy F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 25 IC Follow Me THA THANG: Group work: Part 1 25 Merkins OYO Recover Resume run 25 Merkins OYO Recover Resume run 25 Merkins OYO Recover Resume run Group work: Part 2=HIGHWAY TO HELL Route 66 on NOS Merkins Squats LBCs Mtn Climbers (2:1) Penny…
THE SCENE: Breezy, but I warmed up with a rousing crew of rucking misfits of whom Zima was not the least. F3 WELCOME & DISCLAIMER: This is F3. Are you a man? Did you pay for this? I am a professional Archaeologist. Do you know your own body? Let’s go. WARM-O-RAMA: Deep stretches, all over, in cadence. Don’t judge…
THE SCENE: 62 degrees at start. First time it’s felt like summer might actually end. F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH 30xIC, Imperial Walkers 15xIC, Daisy Pickers 10xIC, Arm Circles 15xIC (front and back), Merkins 10xIC THA-THANG: The Sheldon Cooper The Bill Murray: Mosey to the back end of the park (~1/4 mile), and perform 10 each of the…
THE SCENE: 73 degrees F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: 25 SSH IC 15 Daisy Pickers IC 15 Bat Wings IC THA-THANG: Route 66 – Merkins Mosey to Football Field Parking Lot Partner up for Dora 50 Burpees 100 Peter Parkers 200 BBS 300 Squats MARY: Flutter Kicks 25 LBCs IC 25 American Hammers IC COUNT-OFF &…
THE SCENE: September’s 70 degree streak continues. Dry as a bone. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IC Daisy Pickers x 10 IC Imperial Walkers x 15 IC THA-THANG: Stacks – 10 reps of each exercise BBSU – Indian run to the end of road and back (~.25 mile) BBSU + Carolina Dry Docks + Indian Run…
