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The Torch – 7/3/18 – Pull ups? Yes we do Pull ups

July 3, 2018 / cookcay / Leave a comment

WARM UP - Willie Mays, Little Baby Arm Circles x 30, Kick backs for 25yds, 10 Side Straddle Hope, High knees for 25yds, 10 Side Straddle Hops, Karaoke both legs 25 yards   MAIN WORKOUT - Run 25yds 10x Burpees, Run 25yds 20x Mountain Climbers, Run 25yds 10x Squat Jumps, Run 25yds 20x Merkins, Plank … Continue reading The Torch – 7/3/18 – Pull ups? Yes we do Pull ups

The Snake (and a word on 2nd F)

April 22, 2018 / f3barneyfife / Leave a comment

YHC enjoyed what I believe to have been only my second Q at The Forum.  Here is a quick Backblast to commemorate that workout. Conditions: 50 and warming, dry, full sun...as good as it gets. PAX: 16, including FNG "Roadrunner" WARM UP IC SSH IC Imperial Walker IC Arm Circles > Raise the Roofs SC … Continue reading The Snake (and a word on 2nd F)

Vulcan Run…..Part Deux

July 8, 2017 / f3scam / Leave a comment

The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group.  We kept these plans under wraps as YHC wanted to ensure a large group of PAX.... Fast forward to the gloom of The Vulcan (AO) at 0630hrs … Continue reading Vulcan Run…..Part Deux

. . .And then there was Birmingham

May 6, 2017 / joshuaesc / Leave a comment

More than a year in the making, F3Birmingham exploded on to the scene Saturday with 20 pax present, 14 of whom were FNGs. #TClaps to BarneyFife and Scam for putting a solid EH on their city leading up to the launch date. Mad props to Cheddar for making the trip down from Charlotte to make … Continue reading . . .And then there was Birmingham

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