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THE SCENE: 7° and clear, 9 km/h breeze- delightful, February means high school playlist at B.S. – Some guys weren’t alive when the songs come out – RESPECT! F3 WELCOME & DISCLAIMER: All were welcomed except for Cheezsteak who left after running. All were disclaimed. WARM-O-RAMA: Welcome to the Jungle – by Guns and Roses 10 SSH IC 10…
THE SCENE: Chilly. Moneyball pre-rucked and Cheezsteak pre-ran. Red Light rolled up on his bicycle as per usual (impressive!) F3 WELCOME & DISCLAIMER: Done quickly. Informed PAX there would be no scheduled breaks today. WARM-O-RAMA: 1:00 High Knees, 5 down-ups x2 THA-THANG: 40:00 EMOM: 3 Burpees; rotating turns on the…
THE SCENE: Woody, Cantore, and YHC got 3.98 pre-run miles in. Conditions were favorable. F3 WELCOME & DISCLAIMER Yes, indeed. WARM-O-RAMA: SSH’s x20 IC IW’s x10 IC Hillbillies x10 IC Arm circles x10 IC forwards and backwards Merkins x10 IC THA-THANG: W.O.L.F. Mosey to the rink. Get a partner. Complete 100 of each exercise. One partner does reps while…
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…
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…
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…
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…
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,…
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,…
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…
