145bpm at 1 mph

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Warm up Mosey’d to the round about… arm circles, windmill, Willy Mayes Hayes,  slow merkins, mountain climbers, slow squats ME Mosey’d to the park… Lucky 11s- bear crawl/crawl bear, jackass merkins/squat jumps When done SSH then a burpee for everyman when he finished. Grabbing some wall… 5 count line of Fire; hip slappers peppered with […]

Funky Motorco Circuit

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Another Thursday morning in downtown Bull City – and probably the last mid-50s, humidity-free AM we’ll see for a few months. 4 PAX arrived at 0500 for an EC 5K and 7 more joined at 0530 for the main event. WARM UPSSH x 20 ICWindmills x 10 ICImperial Walker x 10 ICWMH x 10 ICHarvesters […]

One Week

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We are used to seeing things broken up into individual workouts. So I thought it would be interesting to see what it would look like over the course of an entire week. Thanks to Dean Wormer, I started F3 one year ago today. I bought in 100% from day one. That afternoon, I went online […]

No Mercy Mile

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I signed up for the Q with an Idea in mind that I would lead a workout I had previously Q’ed to gauge my progress 5:28am I was solo in the parking lot and getting a little nervous of a test and a Solo post. Thankfully the next set of headlights turned and then there […]

The Clock Escalator

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Introduction: I like the Mustang Warm upSSH x10 ICIW x15ICArm Circles x10ICReverse x10ICWind Mill x10IC The Thang Mosey to the traffic circle. While moseying, Duplo asks why we didn’t have the clock merkin. Clock Escalator:Starting at 12:00 o’clock, the PAX will move around the circle doing a new exercise every hour. At every hour, the […]

#NoRunning to the Lincoln Center and back

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Warm up: SSH, Leg swings, Imperial Squatters, Slow Merkins The Thang: We moseyed all the way to the Lincoln Center (a little less than a mile), stopping a few times to dole out extra credit to the fast guys. At the Lincoln Center we circled up and did a series of exercises; each exercise was […]

Big Hills and Burpees

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Warm Up: Good Morning 10IC, SSH 15IC, WMH 10IC, IW 15IC, AC 10IC & RAC 10IC Two FNG’s (Dr. Evil & Doubtfire) joined in the fun of big hill work… Main Event: Mosey to the bottom of 2nd traffic circle hill. Sprint to the top. 10 burpees at the traffic circle Mosey to the bottom. […]

The Bananaversary and the Legend of Nails

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This workout marked my 1 year anniversary of F’ing 3. Warm-Up—The usuals, with some burpees thrown in for good measure. Main Event—The crew ran a route through Forest Hills, to Orchard Park, through the Compare Foods / Check Cashing Place / HBO’s “The Wire” Durham Location shopping center, back through Forest Hills. We stopped every […]