Conditions: Hot and Humid in Famously Hot Columbia Disclaimer THE THANG Warm up Mosey lap around field TTT x10 IC WM x10 IC Arm Circles x10 IC Reverse Arm Circles x10 IC Over-head Claps x10 IC Seal Claps x10 IC Thumb Raises x15 IC Lunges x10 each leg OYO Slo-Mo Squats x10 IC Lunges x10 …
Leg Day had not made a visit to Crypt lately, and YHC hasn’t really Q’d many leg days recently. It was time, so it was done did done. Weather: Rather pleasant for July The Thang: Intro, disclaimer, prayer Mosey over to Cemetery Hill and down to the bottom set of lights for COP SSH x 10 …
Conditions cooler 73F clear Disclaimer Pledge of Allegiance COT , pray it up. The Thang, Go to block pile and each person gets two blocks. Farmers carry and stop for warm up exercises Ssh 20 4ct IC LBAC 10 F/R 4CT IC TTT slow and fully erect with hand claps behind back 10 4ct Michael …
14 PAX did the work in the schoolyard this morning. 4 figured it’d be pretty easy so they ran a 5K beforehand. Solid turnout today with #Kotters galore and a PAX DR from Wake Forest. The origins of the Plankamid trace back to Pathfinder Spearhead ruck training – best performed w/ 30# on your back …
Weather: 73 degrees, nice for July This was basically a repeat of last week’s workout at Crypt with a few changes due to the lack of hills and a smaller campus and YHC’s lack of gloves that were sitting back at home. Thanks to Notebook and others for keeping the mumble chatter going. The Thang: …
YHC has been struggling to find the time and energy to log some good mileage during the week. It seems like by the time run group days come around, I’ve got nothing left in the tank to hit F3 Stride on Wednesday’s and Friday’s. So today we set out to make The Hollow a run …
I was excited to bring my tabata-tunes workout to the hard-working PAX of Shawshank. Based on their reactions as we progressed through the workout, everybody got better this morning. Here are the details… WEATHER 71 MOSEY to shelter for COP. COP SSH X 15 IC LBAC (front & back) X 10 IC TTT X 15 …
ROUTE Classic double out-and back: Run toward 378 for 11 minutes. Run back. Keep going toward dam for 11 minutes. Run back ANNOUNCEMENTS * Runvergence 5:30 Wednesday at Dreher High School, 5:00 3rd F opportunity * Sweet Baby O – first Saturday in August * Stomp the Swamp – last Saturday in August * John …
Conditions 68 degrees and mild Intro YHC reminds the pax of the 5 core principles of F3: 1. Free of Charge 2. Open to all men 18+ regardless of physical condition 3. Held outdoors, rain or shine, hot or cold 4. Led by your peers who participate in the workout in a rotating fashion with …
7 PAX got together to get better. The A-Team showed up. Weather: 67 at start. Humidity crept in quickly. Here’s what happened: Head to block pile to pick up some big ones. Splinter comes in on two wheels running a bit behind. Grab the blocks then a more than acceptable pace to the top of …