WIB
Warm up: SSH, Whirly W/clap, Arm swirly F/B, Hamstring stretches, Groin stretch mosey to the field behind the Y The Thang: Round 1 Station 1 – 20 Merkins Station 2 – agility ladder and speed cones Station 3 – 20 squats...
Read moreRunning in Circles at Bells n Whistles
PAX: Data, Singing Cowboy, TPS, TSA, Cobra (kotters!), Lemming, Manscape (WD / double respect), Sgt. Shultz, Burns (WB, QIC) Simple beatdown today. After a full body warmorama, we moseyed up to the flagpole and paired off. Partner A completes the...
Read moreA Special Visitor at The Estate
PAX: Touch-me-not, Chisel, Drip, Razzie, Zima, Huckleberry, Litterbox, Cherry Pie, Burns (Q) With fall around the corner and Halloween decorations popping up on every street, it was fitting that the pax get paid a visit by our friendly...
Read moreA Back Blast Unicorn
Can you believe it? You are actually reading a back blast from the much talked about Monday morning running work out, Speed Trap. You know… the fasthole workout… that you never posted to. Running so fast that you can’t breathe sucks. Especially...
Read moreSchneider’s Birthday
Warm up: 44 SSH, Abe Vagoda, Whirly w/clap, Arm Swirly F/B, Seal Claps,Overhead Claps, Standing hamstring stretch Rleg over L and switch, on our 6 for groin stretch, 4 burpees. The Thing: Mosey long way around track to lighted area. Partner up...
Read moreLate on Wednesday = Early on Friday
What appeared to be an uncertainty on Wednesday evening turned into a definitive on Friday morning. Despite a tardy route posting, the runners came running and ran through Ardmore on this June late-September morning. Routes: OGs: R on West End R...
Read moreRecovery at The Distillery
Today needed to be a lighter workout for YHC after a brutal Drip beatdown Monday, IPC Week 4 Tuesday, and self-inflicted fatigue from my Q yesterday. The Distillery crew didn’t seem to mind so much, and a few pax even broke a sweat this...
Read moreCouldn’t Beat the Buzzer @ Conspiracy
PAX: Greenspan, On My Way, Tarheel, Snooki, Tonka, Razzie, Mutton, Posthole, Chisel, Traeger, Burns Today was a tough one. Today I woke up to my alarm and thought, “Man, I really want to throw that thing out the window.” Today my body was sore...
Read moreFirst day of Fall at The Outhouse
Warm up and stretch SSH, Arrm Twirley Things Various merkins (Carolina, Wide, Crucible, Merkin, Ranger, Diamond) Low county crab boil, Nolan Ryans. Hi and Lo Plank with numerous repeats Mosey to Tennis Courts Run to each cone. At 1st cone do 1...
Read moreIf a Q oversleeps……the Site Q is late on posting a Backblast
As the PAX gathered in the gloom, YHC and site Q was wondering where the Q for the day was. Normally Huckleberry is early and beyond awake any time I have been at a beatdown with him. One minute to go and YHC was still hopeful. But it...
Read moreIronPax Week 4 Early Bird Special
In the interest of appeasing our Spamtan and avoiding his eternal wrath, this timely and accurate backblast has been curated and shared with the members of F3WS and beyond With the knowledge that I have Q duties on Wednesday and Thursday this...
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