The scheduled Q’s didn’t make it this morning, so the PAX traded leadership. It was cold (23 degrees), which was good, because the ground would have been wet instead of frozen. The Thang: Warm up by Silver Bullet: side straddle hop (20); squat walkers (10); arm circles (front 10, back 10); jog around the circus. …
5 dedicated Ramble men shook off the cobwebs and met for track/speed work on this chilly holiday morning. Today’s sprint work would build both muscle and endurance for the long runs to come. Warm up mile 20 mtn climbers IC 15 squats IC 20 high knees IC 2 laps sprinting the 100 m corners …
Six faithful gathered at Dreher on this MLK holiday Monday to shake off the weekend and get back at it. Nothing fancy today, just taking care of business. T-Claps to Sisterwife and Double Rub for the 5:00am #PreAmble miles in prep for P200. Here’s what we did today: Conditions: Cold. 33 (ish) The Thang: Cross …
8 Pax came out and worked hard on tough ladder set up by YHC. In total almost 3 miles ended up being covered and a ton of reps to go with the distance. Conditions – Beautiful 42 degrees COP SSH 50 4ct IW 50 4 Ct LAC 40 4 Ct LBC 20 4 Ct 8 Pt Body …
Nothing like a good ladder workout on Saturday AMRead More »
9 PAX came out for a ton of fun at Dawn Strike – Where the Professionals Post. Everyone worked hard, fun and laughted a little. During the COP I introduced a new ab workout and the Tricycle exercise. We lined up at the tree line by the front parking lot and went all the way …
How About a Little Field Work for the Boys of Dawn StrikeRead More »
A few weeks ago, I began soliciting stories from the PAX of F3 Greenwood to show how F3 has impacted their lives. My thought was that I would chat with the guy to get a feel for his story, then sit down and interview him before writing up a nice puff piece about he went …
11 Faithful descended upon #Battle for another installment of F3 Columbia’s toughest workout and found YHC and Wingback waiting for the delivery of another beatdown. This was a day of fairly simple instruction which is actually fairly common at #Battle. Give a few instructions, set the clock, and turn the pax loose seems to be …
Weather: 46 and cloudy Spur has been growing steadily since October and has a solid group of loyal Spur PAX. YHC felt it was time to design and launch the Spur Fit Test. Exercises with *** next to them represent the exercises that were tracked. The Thang… Lap around the field COP SSH x 20 …
Below is the most current Woodshed Q Rotation List. Jan. 19, 2016 (T) – Dragnet & Belding Jan. 21, 2016 (Th) – THE AXE Jan. 23, 2016 (S) – Pondo & Kenny G. Jan. 26, 2016 (T) – Flipshade & Serena Jan. 28, 2016 (Th) – Dry Heave & Skirt Jan. 30, 2016 (S) – …
One of the original Q’s was sick. The other went out of town. So we added a little CowBell to the workout. 9 PAX enjoyed the mild weather. The Thang: Warm up jog to the front of the school. Sidestraddle Hop (25); 5 slow, 10-count push ups; Imperial Walker (25); arm circles (10 forward, 10 back). …