Camden

March Madness

Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 16 IC SSH x 32 IC LBAC x 16 IC then reverse ATM’s x 16 IC (8 shoulder taps, 4 tempo, 4 regular) 4 corners – March Madness Style Mosey to Fair/Chesnut – 64 wojo squats Mosey to Lyttleton/Chesnut – 32 BBS Mosey to Rectory/Lyttleton – …

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Union Street Togetherness

Title Union Street Togetherness Date 3/7/2019 Conditions 32 degrees QIC Wojo PAX 19 – Hope Solo, Bolt (Respect), Sully, Harper Valley, Neon (Respect), Schrute, Big Load, May Plant (Respect), Cutter, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Hero, Dufresne (Respect), Flight Risk, Tweetsie, Cornwallis, Skipper, Stats (Respect) and Wojo.  Intro Good morning. Disclaimer Not a professional. …

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BALLS TO THE WALL!

Conditions: Seattle Intro: YHC assured the PAX that due to conditions he would do his best to keep them off the ground. Disclaimer: Q is not a professional. Modify as needed. Warm Up: SSH    x   25 IC TTH    x   25 IC LBAC’s  x  25 IC  forward & reverse Merkins  x  50  OYO PAX retrieves blocks …

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DIIIIIIICK

Conditions:  Misty 43 Intro:  YHC had a plan to emulate prior year’s Q’s by taking a close look at the Man in the Mirror.  This morning, 22 PAX showed up for a workout that went by way too fast.  This veteran Q thought he had a perfect plan with perfect timing, but instead of getting …

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Whaler 210

Workout: Mossy to Lyttleton / Rectory Warm-up: SSH 16 / TTT 16 / BAC, F & B, 16 each Indian Run to Lyttleton & Chestnut 16 Squats Indian Run to Lyttleton & Pine Split into teams of 2 Total of 210. BBSU & Merkins Indian Run to Lyttleton & Pine Gather in Circle with Blocks …

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Abby Cold Run

Warm up with SSH (IC) x 20, woodchoppers (IC) x 15, Imperial Walkers (IC) x 20 arm circles (15 each direction) and cross leg stretches Get bricks and mosey to Fair/Chesnut. Bent-over flys (40) and curls (40). Hallelujah Mosey to Fair/Union with bricks. American hammer and . Drop bricks then run Greene/Fair. Plank Sequence. Run …

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2 Year Anniversary Celebration

Conditions Slight Drizzle and 36 degrees QIC Cornwallis PAX 22 – Timber (1/14/17), Pot Hole (2/4/17), Bolt (4/22/17), Abby Wambach (1/14/17), Wojo (1/14/17), Stats (2/14/17), Big Load (1/14/17), Harper Valley (1/14/17), Neon (1/14/17), Mayplant(8/17) , Dufresne (1/14/17), Schrute (1/28/17), Weed (2/28/17), Abacus (2/14/17), Sacajawea (1/28/17), Mayhem (2/18/17), Flight Risk (4/3/17), Skipper (6/17), Tweetsie (7-15), Gameplan(7-18), …

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Tell Them How You Feel with 3 Little Words….Rinse and Repeat.

Conditions 32 degrees QIC Wojo PAX 11 – Harper Valley, Cornwallis, Gameplan, Kiffin, Stats (Respect), Sacajawea (Respect), Crackhead (Respect), Tweetsie, Bolt (Respect), Neon (Respect) & Wojo  Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO Burpees X 4 OYO SSH X 10 IC TTT X 10 IC …

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The Power of 3

Ecclesiastes 4 : 12  And if one can overpower him who is alone, two can resist him, a cord of three strands is not quickly torn apart Things important that are in 3’s: 1-F3 – I’m proud of a lot of things, one of the things I am most proud of is being a part of this …

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HELPING A BROTHER OUT

Conditions: 56*  98% humidity Disclaimer: Not a professional, modify as needed Warmup: SSH   x   25 IC TTT   x   25 IC LBAC  x  25 IC forward then reverse Merkins  x  50 OYO The Thang: 500 Merkin Challenge Pax moseys to Fair/Chesnut Merkins  x  25 OYO LBC’s until pax finishes merkins Flutter Kicks x 20 IC Merkins …

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Family Day Gift Exchange

Title Family Day Gift Exchange Date 12/22/2018 Conditions 37 degrees and mild QIC Timber PAX Skipper, Big Load, Shaft, Nameyourownpricetool, Neon, Tetanus, Spurs Up, Stats, Mayplant, Ratched, Harper Valley, Allaround, Snooki, Starburst, Sacajawea, Mayhem, Crackhead, Flight Risk, Tommy Boy, Jitterbug, Sully, Abacus, Timber  Intro It was a beautiful morning for a family day workout.  Q …

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SANTA’S ON HIS WAY

Conditions: 38 and Crisp Intro:  YHC and his two minors had the privilege of leading 17 Pax on a cold Christmas Eve morning.  YHC promised Starburst and All Around that if no one showed, we would quietly slip back to warmer lodgings and return to the FartSac,  To our surprise, the PAX slowly emerged onto …

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ABBY’S BRICK RUN

Warm up with SSH (IC) x 25 Woodchoppers (IC) x 20 Imperial Walkers (IC) x 20 BBSU x 10 Get bricks and mosey to Fair/Chesnut. High/Low plank moves. Mosey to Fair/Union with bricks. Drop bricks then run Union, Mill, Greene, Fair back to Union. Up and down Union Street “hill”- halelujah run down to 25 …

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The Endless Summer II

Conditions:  42 Degrees with light to moderate rain Intro:  Considering there was no chance of avoiding a cold rainy morning in the gloom, YHC decided to recycle a surfing inspired workout from a year ago.  Surfing is a longtime hobby and F3’s help with fitness has greatly increased joy in the water. Q wore wetsuit …

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Rinse & Repeat Rhumba

Once again, it feels much colder than the thermometer says it is. In fabulous Jane Fonda flair, I reached into the Pot Hole archives to find a respectful rinse & repeat rhumba. And yes Flight Risk, it’s all by the book (exicon). Conditions: 45 degrees, overcast, foggy, slight mist. Disclaimer Warmarama Chinook – 20 IC …

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Kickball—F3 style

After some beat-downs from Schrute and Wojo, the QIC decided we needed a fun little break to celebrate with our family by playing an old fashioned game of Kickball….F3 Style. 21 total went off campus to meet at the fields behind the Camden High School Wellness Center. (I guess I should have been a little …

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Post-Halloween workout

Title Post-Halloween workout Date 11/1/2018 Conditions 59 degrees and pleasant QIC Wojo PAX 23 – Abby Wambach (Respect), Hope Solo, Kiffin, Pothole, Stats (Respect), Bolt (Respect), Cornwallis, Neon (Respect), Skipper, Ponzi, Timber, Weed, Mayhem (Respect), May Plant (Respect), Sacagawea (Respect), Tweetsie, Flight Risk, Snookie, Tree Bark, Whaler (Respect), Schrute, Dufresne (Respect) & Wojo  Intro Good …

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F3 Columbia Homecoming Tailgate

The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring:  Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink).  This event is also BYOB.  McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who:  Everyone, M’s and 2.0’s, …

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Keep It on Campus

Conditions:  72 degrees and Humid Intro:  YHC pulled into the park at 5:20 and was pleasantly surprised to see Skidder ready to go after a long layoff with severe tennis elbow.  Welcome back my friend!  Mayhem showed up next after a 24 hr. layoff and the rest of the Pax appeared from the gloom around …

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LIKE A VIRGIN

Conditions 65 Degrees and Mild QIC Whaler PAX 23 – Gameplan (Happy Birthday), May Plant (Respect), Skipper, Bid Load, Gyro, Bolt, Ratched, Schrute, Stats (Respect), Wojo, Flight Risk, Tree Bark, Weed, Neon, Hope Solo, Cornwallis, Snookie, Dufresne (Respect), Mayhem (Respect), Sacagawea (Respect), Kiffin, Crackhead (Respect) & Whaler (Respect).  Intro Good Morning! Disclaimer Not a professional. …

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Chumbawamba is not popular with F3 Camden

Date 9/18/2018 Conditions 71 degrees and muggy QIC Wojo PAX 22 – Schrute, Bolt (Respect), Abby Wambach (Respect), Timber, Hope Solo, Whaler (Respect), Tweetsie, Skipper, May Plant (Respect), Weed, Ponzi, Cornwallis, Abacus, Crackhead (Respect), Sacagawea (Respect), Mayhem (Respect), Dufresne (Respect), Flight Risk, Snookie, Stats (Respect), Harper Valley & Wojo.  Intro Good morning. Disclaimer Not a …

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RUN RUN RUN

Date 9/8/2018 Conditions 71 degrees and muggy QIC Wojo PAX 11-   Snookie, Big Load, Neon, Harper Valley, Tree Bark, Abacus, Sacajawea (Respect), Dufresne (Respect), Weed, Timber, Hero and Wojo.  Intro Good Morning! Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 15 IC TTT X 10 IC …

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TEAM WORK

21 PAX showed up on this Muggy September Morn and unlike the Neil Diamond song, there was no dancing to be found, with the exception of Ratched who found himself dancing with a swarm of Ants.  Ants 1: Ratched 0.  The plan this glorious morning was to try and workout a little of everything in …

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Trash Day Ladder

Conditions Humid 71 degrees QIC Timber PAX Big Load, Neon, Bolt, Stats, Wojo, Schrute, DuFresne, Snooki, Crackhead, Harper Valley, Abby Wambach, Kiffin, Mayplant, Gameplan, Abacus, Sacajawea, Mayhem, Tweetsie, Skipper, Weed, Timber  Intro We’re here to get better and work on form over speed today Disclaimer given Warm Up Exercise Reps IC or OYO SSH X …

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TITLES ARE STUPID

Mosey around tennis court to light pole SSH x 25-IC Woodchoppers x 25-IC Imperial Walkers x 25 IC Divide into 2 groups (due to size of Pax)- rotate when done – 1st group (at fountain) 20 arm dips on benches and 20 decline mercans – 2nd group (in grass) 40 LBCs and 30 squats Run …

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Christmas in July!

Conditions:  71 and Muggy  Intro Dufresne decided to go boating instead of Q’ing, so here I am. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 15 IC Merkins X 10 OYO BBSUs X 10 OYO The Thang The 12 Days of Christmas 12 cones lined up approximately …

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THE 3 LEGGED RACE

Weather…69…humidity not to bad Warm up…Left and right to touch leg stretches….through the tunnel, side straddle hop, lbacs forward and backwards… Grab 2 brick and head to the corner of fair and rectory.. This is the beginning of the first leg of the 1.5 mile oval….the run consisted of 3 legs…each leg had 3 stops… …

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