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Jul 31, 2017
9 PAX came out for a beautiful, cool morning workout at The Hill. Temperature during the workout was 56 degrees Fahrenheit. DISCLAIMER – Jobs PRAYER – Jobs COP Warmup 15 Through the Tunnel – Mosey to Skateboard park THE THANG Suicides up long hill next to S...
12 Pax dragged themselves through the gloom to the track this morning the YHC’s first Q at The Hill. DISCLAIMER – Kardashian PRAYER – Kardashian COP Warmup Motivator X5 TTT X 15 DQ X 10 THE THANG Mosey a lap Along sideline – 20 yards each Butt kickers High...
Jul 18, 2017
QIC: Rudy Weather was 60 and perfect for some HIIT 7 PAX brought it to the Hill for a cardio beat-down that is simple yet oh so effective. Warm-up Stretch it out and 1 lap around the track The Thang Round 1 – The Snake Everyone enjoyed the
Jul 10, 2017
A cool morning for July Disclaimer & COT Warm up Motivator from 6 TTT-IC 11 Wille Mays Hays- IC 10 Mosey to the goaline High Knees to the 40yd line Butt Kickers back to the goaline Power skip to the 40yd line Karaoke back to the goaline Other side karaoke
Jul 3, 2017
Weather: 60 and clear 6 PAX made their way to The Hill for a Merkin heavy Monday Runday. Several PAX are nursing some injuries so a lighter agility day was ideal. Merkin Mile Beginning in turn #1 – 10, 20, or 25 merkins Stopping in each corner to
Jun 26, 2017
Chilly 55 degrees COT Warm-Up: TTT- IC -15 Willie Mays Hays- IC-15 Motivator from 6 1 mosey Lap The Thang Started on the Goaline High knees to the 20yd line. Butt kickers to the 40yd line. Power skips to oppo 40yd line. High knees to the oppp 20yd line. High
Weather: 59 and perfect 6 PAX hit the asphalt and concrete for some serious explosive plyo with added run work. Scissorhands and Mickey remained at the track as Mickey continues rehab on his knee. Warm-up Jog to the bottom of the hill just off the skate park
Jun 13, 2017
8 Pax endured this week’s edition of sport conditioning Warm Up (40 yards & back): Light jog High knees Butt kicks Carioca Back peddle Power skip 100 yard run (slow through 20, sprint 20 to opposite 20), throttle down last 20 (rinse and repeat) Rotation 1—B...
pyWeather: low 60’s sunny…perfect COP Disclaimer: Singlet Prayer: Penn-Seagal Warm Up: aprox 2 exercises/ Singlet: motivators from 6 shouler pretzels x10 IC Penn-Seagal: pickle poundersx10IC merkins x10 IC Cooter: arm circles; TTT x11 IC, arm circles both w...
Weather: 60 and clear Warm-up 1 Lap Lunge / Slow slide approx. 70yds Field Agility Work Cones setup in a stair-step pattern from the visitor sideline at the goal line to the 50yd line on the home sideline. Begin on the goal line -> alternate feet front and
May 29, 2017
On this Memorial Day, 26 Pax gathered to pay our respects the only way we know how—honoring those who afforded us this opportunity with hard work and brotherhood. The Murph Challenge has become a Memorial Day tradition for many across the country, F3 includ...
Drizzly Morning High 50s COT The Warmup The Motivator from 7 Willie Mays Hays-15-IC TTT-15-IC Mosey around the track for one lap 50% speed in the corners and 80% in the straightaways. The Thang The Square- 4 cones 25yds apart Start at the first cone and hig...
May 15, 2017
Monday run group reboot part deuce. Seven men (2 first time run group posters) make it out to The Hill for a rebooted run group. Beautiful morning—perfect weather. Disclaimer Prayer The Thang: YHC was moving a little slow so I didn’t get a chance to go thou...
May 8, 2017
Weather: 47 and clear Warm-up (5min) Stretch 2 Laps (1st ½ speed, 2nd ¾ speed) Field Sprint/Agility Work (25min) Sprint 100yrds and back Ladder – Quick feet side-step (X’s 2) / 5 quick hops w/ both feet then quick feet (X’s 2) Sprint 75yrds and back Ladder...
