YHC recorded 2 minutes of nothing at the end of the workout, but the attendance lists is the best my memory could come up with, let me know of any errors took a long warmup lap around the block and come back just in time to find razzie searching for us. mosey to the big…
i have lost my weinke, if i even had one, but initial feedback was that it was sufficient. i really hate being late on blackblasts… announcements: blood drive july 3 (https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3winston) the shmed – aug 28/29 at fairground, greenspan looking for Q’s Q school July 15 at ROCC ardmore art walk May 8 Prayer requests:…
obligatory 1 mile warmup lap gather at the track for the plan: 1 lap, then run up the intimidator to the 4th stopsign 2 laps, then run up the intimidator to the 3rd stopsign 3 laps, then run up the intimidator to the 2nd stopsign 4 laps, then run up the initimidator to the 1st…
assemble in the hanes park parking lot by the playground. proceed through the following stations: wall walk – in the BTTW position, walk with your hands the width of a tennis court. reverse direction on subsequent laps snooki’s house – climb the rope in his front yard, go as high as you are comfortable elizabeth…
An even dozen gathered for this weeks installment of Run’N’Gun. Run: https://www.mapmyrun.com/routes/view/4225449040 Gun: a bit different this time wherein one by one we would go to the pull up bar and call an exercise for the rest of the PAX to perform while we did pullups or dead hangs for as long as we could….
PAX: boomerang, bulldog, pony express, turnover, mongoose, little piggy, toot canal, huckleberry, greenspan, drip, 5 Rockees 10 WW2 w rock 15 curls 20 tricep extensions 25 OH press 30 merkins 35 squats 40 low flutter
Start with standard warmorama fair, including “arm crap” for cherry pie. For some reason I find these to be more fun with CP is present. Mosey across parking lot for dynamic warmup, changing it up at each parking island: high knees, butt kickers, carioca, skips. To the rock pile, select a rock and form a…
YHC enjoyed an EC 2.26mi run with the WIB boys before arriving at TRQ this AM. TRQ has a special place in my heart as it was where my first F3 post, was my first Q, and is a great workout format and challenge to keep the HR up without running. YHC arrived to be…
Flatline 12/29/20 Cheesesteak, Lamb Chop, Mutton, Toot Canal, Palin At 05:30:00 we set off for the NW corner of the parking lot for SSH, then to the SW corner for Toy Soldiers, then to the SE for CH squats and ended at the NE for CH Merkins. Had Cherry Pie been there I would have…
TO invited YHC to come out to lead at Mayhem. As excited as I was, I had to obtain the proper documentation to leave HArdmore (or LA – lower Ardmore, as boomer calls it), put together a little plan and travel to the ritzy side of town. A short 15 minutes later I was in…
13 PAX gathered on this lovely morning for a little running and a little gunning. Burlap blamed his almost missing the preblast/route on the twitter czar’s not retweeting my tweet, but also admitted that he did not follow me on twitter, so there’s that. Route: https://www.mapmyrun.com/routes/view/3416207563. A lovely route with only 81 feet of…
I had a fun and exciting workout planned, but then turnover stood me up for the EC run that was his idea, so while on the sadclown EC, I had time to think of something more painful and torturous, to wit Skip the warm-up and mosey to the ampitheater for some stair work. Start at…
