Chilly mid-40s fall morning with 20 PAX for some running (led by Honeysuckle) & rucking. DISCLAIMER PRAYER COP Stretched a bit, then ran a Ponzi lap. THE THANG Ran to Balk’s hill (the really steep one). 1 trip up hill, 1 figure 8 around the parking lot steps. 1 trip
Tag: Whoopi
Dazed and Confused (More Than I Asked For)!
It was nice going back to where F3 began for me. It was great seeing the PAX who EHd me not leading the IronHorse gents. We had a strong group of 14 PAX who were ready to get their brains rattled by some extremely complicated instructions!!! Not really, but it
Get a Little Pep in Your Step
11 (4 runners and [gulp – what th…] 7 ruckers) chose the red pill and were rewarded with that first taste of fall. DISCLAIMER PRAYER COP Quick warm up lap – instructions given during the mosey. THE THANG Rotate between 4 stations – with Pepsi Hill run being the time
3 Burpees!
Disclaimer 14 PAX showed. YHC pinch-hit for Swingline’s Q this morning. 70 degrees + humidity + IPC Week 1 beatdown = Misery Warm-up SSH x 30 IC LBAC reverse IC 15 LBAC forward IC 15 TTT IC 10 Slow squats IC 10 The Thang 2020 IPC Week 1 beatdown from
Interval Training – Downtown Mile Prep
Temp was low 60’s. 21 PAX showed up for work, 9 IPCer’s (I think) and 12 runners. DISCLAIMER PRAYER COP TTT IC x 10 Abe Vigoda IC x 10 Willie Mays Hayes for a 10 count Line up on the goal line for some dynamic warmups. All to the 15
Emom and Alan Kulwicki
4 Pax arrived early for a 4:58 Ruck. 13 Pax made it for the Q. Weather fine. DISCLAIMER PRAYER COP YHC put out a back to school challenge and today was 5th grade. So the Pax completed K – 5 today of the challenge. 20 LBCs OYO 20 Merkins OYO
Heavy Lifting
14 Pax showed up to lift some heavy things and do a little running. DISCLAIMER COP Warm up lap. TTTx10 Abe Vigota x10 LBACs x10 forward, x10 backwards THE THANG Mosey to Tombstone Hill for a little lifting and a little running. At the bottom: 20 overhead press and 20
There’s always a first time for the Kilo 5k
Disclaimer 12 PAX climbed out of bed on a 68 muggy degree morning to put in some hard work. The kilo 5K is a beatdown introduced by Rudy several years ago and overtime has made its way to most – if not all – the F3NETN AOs. YHC has not
Two Qs’ Christmas in June Q.
12 Pax for a nice 62 ish degree gloom without the sprinkler system. DISCLAIMER PRAYER COP The Motivator from 7 TTT – IC x 10 Willie Mays Hayes – 10 count each leg IW – IC (sort of) and 10?? Lite Brite took a stab at counting and lets just
Jar Jar can Q more than just lifting heavy stuff.
15 Pax put feet on the floor and showed up to put in work. Temp 55 ish. DISCLAIMER – Not a professional, abide COVID 19 rules PRAYER COP YHC had to convince one Pax to skip a rest day to post by incorporating Burpees. 10 Burpees OYO (For Charmin) 5