conspiracy 4/28
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...
Read moreredline 4/27
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...
Read moreWIB 4.22.21
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...
Read moreRNG 3/15/21
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...
Read moreMayhem 4/7/2021
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
Read moreThe Rock Quarry 3/25/21
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...
Read moreTRQ 2/25/21
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...
Read moreFlatline 12/29/20
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...
Read moreMayhem 9/30/20
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...
Read moreRNG 9/14/20
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...
Read moreThe Estate
Last week Zima brought a superb workout to The Estate. Much to my chagrin, we did have the opportunity to finish all that he had meticulously planned for us. Seeing as how I am not one to let leftovers go to waste, I quickly pulled the cardboard...
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