Category: Uncategorized
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AARP
When: 3/30/20 Virtual QIC: Belding The Pax: Pinto, Belding, Dipstick, Spirit Fingers, Weeman, Gov’Na, CDC, Nurse Jackie, and …? Conditions: Pleasant to partly Comfy. Warm-up: 60 SSH & 60 second Wall Sit The Thang: Set timer for 40 minutes. Go through the 6 sets, then rinse/repeat until time is up. Report on total reps. 60…
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The Dirty Dozen
When: 3/25/20 Virtual QIC: Flanders The PAX: TBD (Choose The Harder Thing) Warm-Up: 25 SSH 25 Through the Tunnel 25 Mountain Climbers for each leg (50 total) 25 High Knees The Thang: 12 Burpees 12 SSH 12 Squats 12 Big Boyz 12 Kettlebell or Concrete Block Swings 12 Merkins 12 Lunges each Leg 12 American…
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3rd F – Friday the 13th……
What do you fear ???? Conditions: Inside QIC: CYHMN PAX: CYHMN (Q), Belding, Ginger, Wee-man, Kimchi, Nurse Jackie, Spam, Monkey, Band-Aid, Spam, and Speedwalker Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership. The Thang: 2 Timothy 1:7 “for God gave us spirit…
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“Yesterday Was Run Day!”
3.11.20 THE SCENE AT RUMBLE: MILD, RIPE FOR ACCELERATION THE PAX: Bridesmaid, Wee Man, Yogi, Paycheck QIC: Paycheck THE F3 WELCOME AND DISCLAIMER THE WARM-O-RAMA: Side Straddle Hops x 20ow, Slow, Prisoner Squats x10 Mosey to flagpole planter Incline Merkins x 10 Gas Pumpers x 12 Heels to Heaven x 12 THE THANG: Today we…
F3 Florence 
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