20 PAX endured a snotwaggler beat down and got better at the yet-to-be-named Erwin AO today. YHC was excited to sign up to Q during the 4-week launch period of F3 Erwin. By the time I got to sign up, it was snotwaggler or nothing. After missing a couple week
Tag: Rite Aid
Kilo 5K (a little light on the kilo)
Weather: 57 and perfect 12 PAX hit the AO on a stellar morning to put in some work. The burpee train was heard in the distance but sadly never made an appearance. COP – Rudy Disclaimer Prayer Warm-up Motivator – 5 count TTT – 10 IC LBAC – 10
Can Dora Bear It?
Conditions: 47 (very appropriate as explained below) and clear (which strangely would have been a heat wave a month ago; today guys were back to long sleeves and tights!) Warmup SSH x 47 IC IW x 20 IC Morning Glories X 15 IC DQ X 15 IC (Pax wanted Abe
Kris Kross will make ya…
4/11/17 5:30 Condition: NICE. 54 degrees. COP – Pythagoras Disclaimer Prayer Warmup: SIDE STRADDLE HOP – 25 IC LITTLE BABY ARM CIRCLES – 15 IC Forwards, 15 IC Backward MERKINS – 10 IC ARM PRETZELS – 25 IC WILLY MAYS HAYES – 15 IC at some point around this time,
Just when you thought no-one could count worse…
weather: a much better than expected 50 degrees after rainy night 12 PAX braved the morning after a threat of harsh weather forced the QIC to modify his workout from an expected Pavillion workout to use of the full Iron Horse COT – Refill, disclaimer, Prayer Warmup; SSH’s – 18 IC, Windmill’s-18 IC, Arm
Crawling, I do love thee. Let me count the ways…
Crawling, I do love thee. Let me count the ways… 10 men, 20 shoulders, and 45 minutes of crawling, planking, and more. DISCLAIMER PRAYER COP Through The Tunnel 10 IC Merkins 15 IC Shoulder Pretzels 10 IC Merkins 10 IC Pickle Pounders 10 IC Merkins 5 IC THE THANG Decline
Light the Fire—F3 Erwin Launch
Saturday, April 1 of 2017 was no joke—17 men put their feet on the floor and started a new era in the life of F3 Northeast Tennessee and Erwin. Nine men from Johnson City met up with 8 other men from Erwin (5 FNGs) to plant the shovel flag in
“JUST TEN”
Weather: Spring is in the air… and temps were in the 60s! Boy, it felt nice! Welcome – Disclaimer Prayer: Pythagoras COP SSH X 15 IC Air Presses (raise the roofs) x 15 IC LBAC X15 IC forwards and backwards TTT X 15 IC Knew I didn’t have a lot
An ABSolutely Great Day for a Workout
Conditions: Storms had passed leaving an overcast, damp 55ish YHC is running the Knoxville Half Marathon Saturday (How do you know if someone . . . runs marathons, is a vegetarian, does crossfit, etc.? – Don’t worry, they will tell you. I’m not kidding, THEY. WILL. TELL. YOU.). It seemed
The Egyptian Bataan Squat Death March
Location AO: Iron Horse – good to be back and see some familiar faces Conditions: Brisk, low 30s and dry – perfect lunge weather Welcome/disclaimer COP Warm up: Abe Vigoda: 10 IC Through the Tunnel: 10 IC Willie Mays Haze: 10 IC The MOTIVATOR starting at 8 Merkins: 10 IC Slow(ish)