Warm Up SSH X 20 IST X 20 Toy Soldiers X 20 Abe Vigota X 6 Whirly X 10 Downward/Upward Dog The Thang Mosey to the Intimidator 20 Squats at the bottom 1st. stop 25 Merkins Back to Bottom 20 Squats 2nd. Stop 20 DC Lunges Back to Bottom 20 Squats...
Read moreA crisp morning to wrap up February. The EC run with Palin, Greenspan, and Turnover got the blood flowing and had more hills than necessary. Honestly, YHC thoughts Palin was kidding when he said TO was leaving after the run to go to Planet...
Read more13 pax beat the rain on a Saturday morning in Clemmons. This is how it began. Warmup: SSH 26 Abe Vigidas 5 Hillbillies 26 Michael Phelps 13 Arm swirly things fwd/rev 13 each Overhead claps 13 The Thang: Mosey around ROCC to identify bases for...
Read morePAX: Lamb Chop, Transcript, Doogie(WB), Crash, Dr. Toot(WD,Q), Spicoli, Chick Flick, Burns, Post Hole A drowzy, reluctant Q arrived at the misty, foggy AO to a relatively, large and energetic PAX anticipating the BOOM that only the Tootster can...
Read moreIt was a dark and stormy night….So we Omaha’d to the parking deck across from Publix. 7 Pax stayed dry from the rain, but worked up a good sweat hustling up and down the deck. It was really a simple work out. After a few minutes of...
Read moreUpon arrivial, an immediate sprint to the shelter. Then some stretchy-stretch. Then we started tabata – 20s on, 10s rest. Complete each set 3 times before moving on to the next one. set WOR arms legs abs 1 hillbillies merkins squatty pottys...
Read moreFor anyone unfortunate enough to have to grade student assignments (one of the more tedious and thankless tasks that exist), one often finds houses getting cleaner, yard work getting finished faster, and other acts of procrastination, all to...
Read moreYHC was talking to a friend about F3 Tuesday afternoon, and it was mentioned that F3 is “Not a Cult” during the conversation. This got YHC feeling a little nostalgic, so the old CULT working from Distillery was found...
Read moreWarm-up Merkins Stretchy Stretch Side Straddle Hop 20 count Imperial Storm Trooper 20 count Hillbillys 20 count Squats 20...
Read moreA balmy February morning greeted the pax in the glow of the security car’s flashers at Bailey Park, ready for some fun! To quote Billy Joel, “the regular crowd shuffled in….” so we decided to get started! UA always has a...
Read moreYHC has been taking a break from F3 lately to get back in the gym for a renewed focus on strength training (much more on this later). It’s been some time since I last posted in the gloom, and thanks to @Lambchop’s forward-thinking...
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