17 PAX found themselves in the gloom on a soggy 50 degree morning ready to celebrate QIC’s birthday. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 count right then left LBAC – 10 IC LBAC Reverse – 10 IC Merkin – 10 IC Grab a coupon and mosey to
Tag: Minimus
Circle of Pain (Late Entry 8-14)
DISCLAIMER PRAYER COP TTT (IC) X 10 Abe Vigoda (IC) X 10 Imperial Walker (IC) X 10 LBACs (IC) X 10, reverse X 10 Merkins (IC) X 10 Slaughter Starter THE THANG Jack Webb/Lt Dan 1 merkin/4 air presses followed by 1 squat/4 lunges 2 merkins/8 air presses followed by
Non Marathon Prep
13 Men chose to get better this morning. It was a humid 67 degrees. DISCLAIMER PRAYER COP SSH 20 IC TTT 10 IC LBAC 20 IC F and R LBCs 20 IC THE THANG People chuckle when YHC mentions things like bring your running shoes, because they know how much
Hills at the Hill
12 Pax DISCLAIMER PRAYER COP 1 Lap, 10 Sqauts IC, TTT x 10 IC, SSH x 20 IC, Imperial Walkers x 10 IC, DQ x 10 IC, Mosey for 5 min to the hill THE THANG 10 Intervals on the hill – 1 min AYG up/:90sec recovery pace back down,
Song and Dance Across the Field
15 PAX Joined Barney’s VQ for a special song and dance on the field of battle. It was a pleasant 61 degrees, perfect for getting some work done. PAX in attendance were @PBS @Nugget @Minimus @Gepetto @Beaker @Fielding @Ponzi @Adrian @Napa @Coldcall @Cakewalk @Jobs @9.5 @Baby @Barney DISCLAIMER PRAYER COP
interval running – 20-40-60
16 pax DISCLAIMER PRAYER COP 9 min warm up – 1 lap, SSH IC x 20, TTT IC x 10, WMH IC x 10, 3 min Mosey THE THANG 3 x :20 sec race pace w/1min recovery pace 4 x :40 sec race pace w/1 min recovery pace 8 x
Simple and effective
A wonderful crisp summer morning for the Arrowhead PAX. DISCLAIMER PRAYER COP TTT (IC) X 10 Abe Vigoda (IC) X 10 The PAX were a little sleepy so 5 Burpees OYO got the blood flowing Imperial Walker (IC) X 15 (Now they’re counting!) LBACs (IC) X 10 each way Merkins
4×5 Circuit
Twenty-three PAX post on a humid 65° morning for an Iron Horse Clown Car Q. DISCLAIMER PRAYER COP WARMUP Motivators from 7 Through The Tunnel 10 IC THE THANG Circuit. Break into four, 4-6 man teams. The Log is the “clock.” When they finish a lap, everyone rotates. Station 1:
Great morning for a jog
It’s hard to call it the gloom when it’s 60 and clear, but 17 pax showed up to put in some work either running or under a rucksack. DISCLAIMER PRAYER COP A few stretches and a Ponzi (who NEVER showed) lap. THE THANG Run to the skate park, divide into
Reliving the Launch
Over two years ago, YHC experienced his first dose of F3 courtesy of Ranger, Field Goal, and several other traveling SC PAX. On that day, F3 NETN was officially launched. YHC couldn’t recall the exact details of the Q, other than recalling Ranger led merkins about every other exercise. This