Below is your Virtual Weinke for #Parliament: Warm-O-Rama – Arm swirly things forward x 10 IC Arm swirly things backwards x 10 IC RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc…) LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc…)...
Read moreThe F3 Credo is: Leave no man behind, but leave no man where you find him. This credo was fully executed at #BBBC this morning. 2 PAX were waiting in their respective vehicles at the launch site for 0530. At 0530 PAX number 3 rolled in and...
Read moreThe problem with not writing backblasts within a few hours of completing the Q is fully on display right now. I can’t remember jack crap about who was at this workout and what we did. YHC is pretty sure we did the following: #Gucci style...
Read moreYHC was hoping no one would show up since it was raining and YHC did not really have a plan in place. That was looking good until 0525 when Starfish and Schneider rolled in. Well, shit. We moseyed to the closest shelter for Warm-O-Rama and did...
Read moreThe above mentioned PAX showed up for an approximate 2 mile EC run. Before and during the EC run it was mentioned that Whirly sent out a Tweet that he was not going to be able to make his appearance as Q for #CFT. Something about the M leaving...
Read moreWarm-O-Rama: SSH x 15 IC Arm Swirlies FWD x 10 IC Arm Swirlies BKWD x 10 IC R o L Hamstring Stretch x 10 IC L o R Hamstring Stretch x 10 IC Seated Trunk Twists x 10 IC Abe Vigoda x 10 IC R o L Calf Stretch x 10 IC L o R
Read moreWarm-O-Rama It’s been 12 seasons since Skip Prosser unexpectedly passed away. He coached Wake for 6 seasons. 6 warm-up exercises x 12 reps each IC. RIP Coach! SSH x 12 IC Arm Swirlies FWD x 12 IC Arm Swirlies BKWD x 12 IC Bending Hamstring...
Read moreYHC has been slack about getting Qs to sign up for one of the easiest Q opportunities in the F3 business. Next to #LunchBunch, creating a few routes to run in #WeFoCo is like practicing law…any idiot can do it! Still hungover from my Tuna...
Read more2 PAX (Katniss and YHC) launched from ROCC for the 3.5 mile route at 0515 and hooked up with Gucci shortly after we made our first turn as he was running up to meet us. Turns out Gucci lives on the corner of the road for our second turn. YHC...
Read moreWarm-O-Rama (not necessarily executed in order listed below): Hammy Stretch (cross left foot over right) and bend at the waist Hammy Stretch (cross right foot over left) and bend at the waist Arm Swirlies FWD Arm Swirlies BKWD Calf Stretch (left...
Read moreThe title says it all, but wait there’s more… At 0525 it was just #TheBrothersPerry. YHC tried to talk Schneider into just going home, since both of us had already discussed we were only going to walk a couple miles (see why below)...
Read moreWarm-O-Rama: YHC enlisted #Gucci to lead us in his now famous #GucciWarmup The Thang, Part 1: Jack Webb 1 Merkin, 4 Jack Reachers OYO 2 Merkins, 8 Jack Reachers OYO 3 Merkins, 12 Jack Reachers OYO 4 Merkins, 16 Jack Reachers OYO 5 Merkins, 20...
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