Workout started promptly on time with a thorough warm up including a set of cherry pies before proceeding with the plan: Proceed along the specified route stopping at each number for the exercises specified on cardboard: Merkins and squats x20, 18, 16 ,14, 12 Lunges and CDD x20, 18, 16 ,14, 12 Burpees x5 Peter…
YHC was feeling a bit uninspired thinking about what to do for redline, started looking at old backblasts and it seemed the usual plans were getting worn out. With the SiteQ planning to be absent, I knew I could get away with flirting with the boundaries of the AO… but then I came across the…
9 PAX arrived ready to live out the 2nd core principle, we are held outdoors, rain or shine! Those present were given the option of the weinke in my left hand or right hand. The Left hand weinke won out in a 5 to 3 vote, YHC abstaining, and so we launched into week 3…
Greenspan implored that I include adequate elevation for his Bourbon Chase training weekend and specifically requested a “gut punch” at the end. I think I made him happy even if I upset everyone else. no prayer requests no announcements Tractors: https://www.mapmyrun.com/routes/view/4638291688 OG: https://www.mapmyrun.com/routes/view/4638302788 Levi comes to us compliments of Hedwig. Enjoys crossfit in his spare…
YHC arrived a bit early to find transcript and lamb chop stretching, drip soon joined us and i was relieved to have an even number of pax, until guac showed up, no biggie. the recent spartan race humbled YHC as my grip and hanging strength was not sufficient to accomplish what i set out to…
YHC was thinking of repeating a WIB i Q’d a bit ago and when i saw snooki in the grocery store the night before it seemed like a sign so i went with it. what i did not anticipate was a yellow jacket sting on my calf that made moving painful. regardless, i showed up…
announcements: per the vig, the route was terrible booboo is the new siteQ, starting in September. Theme for the coming year is “I love hills” prayer requests: F3 Mickey Giles and Jazzy and their M’s battle with cancer Boomerangs sister’s battle with cancer FNG Wes was brought out by $5 Footlong is a tall banker…
Mosey to the block pile and grab a block and return to seek shelter from the rain Tabata: 30 sec on, 10 sec off, 3 rounds of each Merkins and squats Mtn climbers and LBC Derkins and calf raises Peter parker and dying cockroach Right stagger merkins and right lunge Parker peter and ww2…
It was a cold one this morning, my weather app said 34, so I had to pull out the sweats and modify the gameplan a bit to keep the HR up and avoid getting the chills. The modification ended up looking like this: WoR with the mission and core principles recited while all performed SSH,…
Despite the rainy forecast, 5 brave PAX posted to see how I would celebrate my 4 year F3iversary, with my first post on 11/10/2016. Somehow the rain stopped as soon as we arrived and started back up right after COT, interesting. After a brief warmorama, we started to mosey into the dark trail to the…
YHC had a great, detailed workout planned (maybe), but upon hearing that Drip’s 2.0 was working at Bobby Boy that morning, scrapped it all to go say hi. The group cheerfully moseyed along enjoying each other’s company, stopping at every intersection to perform an escalating number of reps of select exercises until we arrived at…
Warm-up – lap around the track PAX given option of track-based or non-track based workout. The majority opted for track based, so as to avoid hills… Run 400, then up the intimidator to Glade Run 800, then up the intimidator to Jersey Run 1200, then up the intimidator to Glade View Ct Run 1600, then…
