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F3 | January 16, 2017

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Tallahassee, FL

/ Schedule

Kudos to Spartan..

January 13, 2017 |

0525 Lord’s Prayer

9 Braved the Gloom for some midweek “Ruck and Reps” to an old, but not forgotten hidden location. ( Kudos to Spartan who owned ole Sandy the whole way..)

The Thang:

STRETCH 25 SSH Rucks on.. Ruck … Continue reading

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MLK Weekend Goulash

January 13, 2017 |

A cool crisp morning, with a full moon over the lake reflecting on the fog seemed like the perfect setting for a second date with your special lady.  However, Southwood’s second F3 workout wouldn’t have a menu with a nice … Continue reading

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Friday the 13th

January 13, 2017 |

Three men gathered at the meadows to be made stronger.

The Thang:

Warm up- 30 SSH, 25 Merkins F3 count, 50 flutter kicks, 50 crunches

Bear Crawl to midfield, sprint rest of the way

Hold Superman position for one minute, … Continue reading

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A New Pain

January 11, 2017 |

5 men met in the gloom to be broken to heal stronger…

Grab 2 coupons & head to the track with rucks Mosey lap sans coupons Skier hops with ground touches Skier hops w/o touches Step squats 15 F3 Merkens … Continue reading

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And then there were 4

January 9, 2017 |

4 men braved the bitter cold to make it out to the Lion’s Den.

The Thang: Warm Up- 25 SSH, 25 Mountain Climbers

1/2 Mile shake and bake

Merkin and dip pyramid

Mosey on over to Georgia Street

First Intersection- … Continue reading

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Southwood’s Inauguration

January 6, 2017 |

A special thanks to the 6 PAX who came from across town to support Little Debbie’s inaugural workout at Southwood.  Looks like Private Ryan needed saving – he got lost, couldn’t find the workout and ended up at McDonald’s near … Continue reading

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January 5, 2017 |

0525 Lord’s Prayer

13 Men made it out to kick off the new year in Midtown for a cardio push and Rep Rep Rep

The Thang:


Warm Up “The 100” all F3 Count

20 SSH 20 Merkins 20 Air … Continue reading

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Final Winthrop Wednesday of 2016

January 5, 2017 |

8 men posted in the gloom for the final Winthrop beatdown of 2016 sans Jugs.

Lord’s Prayer

The Thang:

30 SSH (F3)

25 Merkins (F3)

20 Imperial Walkers

Arm Circles (Forward & Reverse)

1-mile Shake n’ Bake to Kate Sullivan

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Movement Keeps Us Alive

January 4, 2017 |

2 Men meet in the pre-dawn gloom to make each other stronger. Lord’s Prayer. The Thang: Mosey to the coupon rack and pick up two 20lb metal coupons each and carry to the track.

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Gilchrist’s 1st Anniversary . . . or so I thought

January 3, 2017 |

5 men braved the rain for a rucking good time and remained dry from the sky. A little mix-up on the original start date of the Gilchrist AO as I thought 1/1/16 was the launch, but Coach Gump corrected me … Continue reading

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