January 26, 2021

The GOAT of all Q’s – The BRADY

THE SCENE: The weather was a balmy 46 at kickoff this morning F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH x 30 Daisy Pickers x 10 Tempo Squats x 10 Arm Circles forward x 10 Reverse x 10 Train burpees x 10 THA-THANG: In honor of The GOAT, Tom Brady making his 10th Super Bowl we did Six (6) rounds…

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January 22, 2021

Shoulder Work at the Wicket

THE SCENE: 40 degrees and a little damp from last night F3 WELCOME & DISCLAIMER: Done and Done WARM-O-RAMA: Motivators down from 6 (IC) Daisy Pickers x 10 (IC) Imperial Walkers x 15 (IC) Arm Circles front and back x 20 THA-THANG: Mosey to lower parking lot Part I- Perform 1 set of all 3 of these exercises, then run…

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January 21, 2021

Q1 2021 VAPE – Double our impact

This mission is unchanged. F3 exists to plant grow and serve small men’s workouts for the invigoration of male community leadership. VAPE Vision – Double our impact Articulation – Sad Clown Syndrome continues to plague our nation and our city. Planning – opportunities abound to accelerate the mission of F3: Q more frequently (or for the select few, Q…

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January 21, 2021

Dueling Cowboys

THE SCENE: Simply put – WET.  Wasn’t pouring, just a consistent heavy mist.  Temp close to 45 degrees.  Knowing it was going to be a bit soggy, the Wienke included a majority of time spent down in the stables. F3 WELCOME & DISCLAIMER: PAX were both welcomed and disclaimed. WARM-O-RAMA: –           Motivators from 6 –           Slow Daisy Pickers x…

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January 19, 2021

Brick Pics

THE SCENE: Wheezer (yes that wheezer), Ryan Howard, and Cheezsteak were finishing up their pre-run as I was setting up cones in the Large field. Wheezer mentioned that he and Rocket Launcher had a friendly AOQ bet with Burpee Payments. Whomever had the most PAX post and certain PAX (Hoya, Oneder, Cheezesteak) would increase the Burpee count. A nice,…

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January 14, 2021

Big Boy Superset

THE SCENE: A balmy 39 degrees with a parking lot full of pax. Largest group ever at the Armory. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter 20 burpees oyo Daisy pickers 10 in cadence 10 tempo squats in cadence THA-THANG: With 15 pax we had to pair up. With one group of 3. 2  rounds of supersets lateral raises,…

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January 12, 2021

Tohubohu, Wheezer, and Couch Potato

THE SCENE: Quite cold. 23* during a solo pre-run. 25* at 0530. Thankfully not much wind and it was dry. F3 WELCOME & DISCLAIMER Indeed I did. WARM-O-RAMA: SSH’s x20 IC (no motivators since Lochte smartsacked after his 2.0 was up all night) IW’s x15 IC Merkins x10 IC Alternating Leg Lunges x10 IC (for Brutus, who was not…

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January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me. F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat. WARM-O-RAMA: [10x Hand…

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January 5, 2021


THE SCENE: Gloomy, but not too gloomy F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Hillbilly walk around the parking lot (100 IC) Imperial walk around the parking lot (100 IC) Motivators, starting at 9 Speech prompt: What motivates me to do F3? When I moved to Memphis, I was a sad clown. I had few friends and was weak – certainly…

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December 24, 2020

Christmas Eve Half Grinch and Jump Rope Gambling

THE SCENE: Nice and chilly with a 30 degree overnight temp drop. When my alarm went off to pre-run the temp was 31 with a real feel of 23. Don’t think it got any warmer throughout the morning; but the last time I argued the weather with someone it was literally with Jim Cantore and I was wrong so….there’s…

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