March 12, 2020

Evading Frank

THE SCENE: Birds Are Real has been cooped up at the hospital for several days due to Baby Bird’s attempt to escape his M’s protective custody.  A group of PAX decided to bust him out for an hour for some fresh air and a little 1st and 2nd F’s. F3 WELCOME & DISCLAIMER: Yeah, that. WARM-O-RAMA: 59 degrees is…

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March 10, 2020

Dust Cover’s VQ beast-down

THE SCENE: a nice 63 degrees at startex F3 WELCOME & DISCLAIMER: PAX welcomed and disclaimed WARM-O-RAMA: 20 SSH OH arm/chest/upperback/calf/ab reach to sky stretches THA-THANG: Next, we hammered out the thang which covered head to toe with inserted Mosies: – upper body was 2 rounds of 20 Merkin regular, 15 Mercan wide arm, 10 burpee, short mosie, 15…

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March 6, 2020

Crippled AOQ means a crippled Q

THE SCENE: A cool 45° at the shiniest AO in F3Memphis, if not the entire F3Nation. F3 WELCOME & DISCLAIMER: Dun it. WARM-O-RAMA: Nun – we’re rucking. THA-THANG: Was made aware at 4AM that my scheduled QiC couldn’t make it, so I made lemonade and we rucked three miles at a 13:32 pace. MARY: No time, didn’t hurt my…

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March 3, 2020

If it walks like a duck…

THE SCENE: Clear skies in the gloom at 41F…and the sun peaked through the park trees when we weren’t looking. F3 WELCOME & DISCLAIMER: Fumbled through it. What’s wrong with me!?! WARM-O-RAMA: Side-Straddle Hop Arm Circles Forward Arm Circles Reverse Imperial Walkers Daisy Pickers THA-THANG: Partner Workout at the Playground You must complete 25 reps and 1 lap around…

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March 3, 2020

Old and hobbled = gimme that core work!

THE SCENE: A comfy but moist 59° at the shiniest AO. F3 WELCOME & DISCLAIMER: Aye. WARM-O-RAMA: We’re rucking, ain’t nobody needing a warmup. THA-THANG: ~1/2 mile quick ruck around the south of the park (love that hill) then on to the small (~1/5th mile) loop at the north end. PAX were informed that this month’s F3 Fitness Challenge…

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February 25, 2020

Deck of Death and Jokers are WILD!

THE SCENE: About 43, a little wet…and dark. F3 WELCOME & DISCLAIMER Done and Done. WARM-O-RAMA: 15 SSHs IC 15 Daisy Pickers IC 5 Burpees OYO 15 Overhand claps IC 10 arm circles forward IC 10 arm circles backward IC Shuffle right/left IC x 10 THA-THANG: Deck of Death and Jokers are WILD! Round 1 to ’80s tunes Face…

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February 22, 2020

Music in the Park

THE SCENE: A balmy 25 degrees, but no wind… What a great morning for a workout!!   F3 WELCOME & DISCLAIMER: Not paid or paying to be here.  If you did, it won’t prevent you for paying during the workout.  I’m not a professional by the way, even though many probably thought so.   WARM-O-RAMA: Quick and to the…

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February 18, 2020

Playground of Dreams 2 18 20

SSH x 20 Windmills x 15 Overhead Clap x 20 Mosey to playground Pax did an exercise while each HIM took turns running a lap.  After everyone took a lap, the exercise changed.  We did SSH, plank, mountain climbers, LBC’s. 3 rounds of: 15 swing rows 15 swing derkins 15 swing knees to chest thing 3 rounds of: 15…

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February 15, 2020

VD Stamina Builder!

THE SCENE: Balmy 21 ish feeling like 5° F3 WELCOME & DISCLAIMER: Yes of course WARM-O-RAMA: SSH IC X14 Daisy Pickers IC X 14 Imperial Walkers IC X14 THA-THANG: Valentines Circuits with CMU Circuit 1: Tricep Ext X14 Squat X10 CMU LBC’s X14 Run to end of Parking lot-Rinse/Repeat X3 Circuits Circuit 2: Overhead Press X14 CMU Curls X14…

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