Six men showed up willing to play the hands they were dealt for Hammer’s traditional monthly game of Dealer’s Choice. BooBoo: Fetch blocks and perform 25 Blockees OYO, 20 BBSU OYO Bindi: Leave blocks behind for a lap around Ila loop, return to blocks for 25 Curls OYO, 20 Overhead Press OYO, 15 Iron Cross …
The weather – mid to high 30’s. Usual for late January. Per the usual, we do the highlights of the fun we had a Clash. YHC was pretty pumped to see 18 PAX out there to brave the cold this morning. You forget about the cold after about 10 minutes of running….unless you are Pepto …
Conditions coldish No FNGs Disclaimer COT/Prayer No warm up ,no time the AMRAP calls. Mosey out back and down the BBStairs. This workout moves through 12 stations with exercises perform 10 reps to begin with each exercise. When not exercising you are running around the track to the next station some stations are grouped together. …
Celebrating 2020 with 20 exercises every 50 yards. WEATHER: 40 Degrees, no rain, A little windy THE THANG: Mosey to upper deck of Parking lot where the Pax find a white board. Perform 20 reps of first exercise and jailbreak to other end of parking garage and back (roughly 50 yards). Rinse & Repeat with …
10 Pax posted for YHC’s return home to TP after posting across the river on Tuesday. YHC had a variety of things on the mental weinke, however, time and logistics did pan out quite like it (would have) “on paper” assuming YHC would have written down such things as a workout. None the less, the …
11 Pax posted to Graveyard for the last January workout. Weather was cool but with an EXTENDED warmup the Pax managed to stay warm and make it through the workout. It was even hard enough to be worthy of Short Haul waking up early for a workout. Wather mid 40’s and clear The Thankg, Disclaimer …
Conditions: dark and moist Disclaimer The Thang: Warmup – 20 x Sidestraddle Hops in cadence; 20 x Imperial Walkers in cadence; Little Baby Arm Circles (10 forward, 10 back), 10 x Overhead Claps, 10 x Raise the Roof – all in cadence; 20 x Windmills in cadence; 20 Squats OYO. Pair up for Indian Run …
I’ve been trying to get to Beech House for a while now to Q and finally got the chance to make my way out there. Drew up a fun workout to introduce myself to these guys, who really know how to put in the work and provide some solid mumblechatter. Here’s how it went: 1MW …
YHC was filling in for Cesspool and needed the accountability after traveling for the last week. Thunder was a lot brighter today with new lights in the parking lot. Lots of mumble chatter courtesy of Robber and the PAX enjoyed the chatter but not the gas. Conditions: Mild 42 degrees The Thang: W/u: 15 SSH IC, …
Another morning in the gloom. Another day to get a little better. YHC was joined by 3 other brother for a few SL miles this morning. We ran into the wind the whole time. When we returned several other pax were in attendance. As we departed the flag 9’s rolled in to run a few …
YHC had lots of energy and pushed the PAX today (will stay off the Red Bull for the next Q). Arena PAX continue to disappoint with the “Great Alaskan” shootout but one of these days 2 baskets will be made, work was done! 37 degrees and clear 12 Pax do work without a block for …
Conditions: 35 degrees, 91% humidity, Winds W1 8 PAX gather on the shores of Lake Murray to celebrate YHC’s return to the Anchor Q. As a special treat the PAX in attendance, they were treated to the musical selections from YHC’s Spotify massive rotation list, which has a little of everything. You’re welcome! Today’s musical selection is …
When: 2020-01-28 Weather: 38 Circle Up, Disclaimer and Prayer Mosey behind the lunchroom TTT x 24ic SSH x 24ic LBAC x 24ic Overhead Clap x 24ic Mosey towards the parking lot; first stop (10) burpees (24) air squats. Mosey a little more; second stop (10) burpees (24) lbc’s. Mosey again; third stop (10) burpees (24) …
Conditions: A clear and chilly morning brought seven dedicated PAX to Snakepit. YHC and the AOQ were worried by the crickets when he asked for HC’s the night before. Temp: 37 deg F. Only AWOL had on shorts! The Thang: No FNG Disclaimer Prayer Warmup: Warmed up with just a couple exercises, since we’d be …
13 PAX were witness to another nearly flawless Q at Hammer this morning. The finishing touches of said flawless Q is of course this back blast. A core necessity of any F3 workout is the report afterwards chronicling the events of the day. Too many slackers and reprobates not posting back blasts after Qs around …
13 pax showed up at CHS in effort to get better. There was pre-workout mumble chatter that some pax boycotted today based on the last halfpipe, but alas things were back to normal this time. Here’s how it went down. Conditions: Mid 30s Tha Thang: Head to top of the hill grab a block. Quick …
Scorians took advantage of Q Lumen’s notecard of exercise fun and enjoyed a hot sheet workout at Dreher. Condition: Cold The thang: The Warmup CoP – * 20 SSH IN CADENCE (IC) * 20 THRU THE TUNNELL IC * 20 LIL BABIES FWD IC * 20 LIL BABIES BCKWD IC Light Mosey to DREHER SIDE …
Six years ago on March 1, 2014, 103 men including dozens of FNGs posted in the gloom at River Bluff High School for what stands today as the biggest launch in F3 history. Six years and 36 AOs later, we celebrate The Big Bang. When: Saturday, February 29th from 6:30am – 7:30am Where: Graveyard (River …
It had been too long since YHC had visited Turning Point. So, it was time to take the pain stations on the road and get them set up for the TP Pax to navigate this morning. We chose the back parking lot as our staging area for this morning…so everything stayed well hidden from the …
The Thing: A chilly but nice morning out at Woodshed with 8 PAX ready to see what Ash had up his sleeve … Warmup: SSH x20 in cadence. Mosey from COT to brick cage. Each PAX picked up 2 bricks. Mosey from brick cage around to the front of the school. Circle Up. OYO: 10 …
A while back the Detainees got talking about remodeling our resident AMRAP course, fondly known as Expulsion. In an effort to fine tune it before F3 Lexington’s favorite event, The Gauntlet, I drew up a new version to toss out to these boys and was eager to see what they had to say about it. …
15 pax made their way to the Hollow on a cold morning to join YHC for a 2 year anniversary Q. As can always be expected, work and mumblechatter followed. Weather: High 30s Disclaimer Prayer The Thang: Mosey around the parking lot and circle up in the courtyard for COP (all IC): SSH x 15 …
4 PAX showed up on a cold Tuesday morning to start their day off on the right foot. We didnt move around much so the tunes were blaring. A hard rock assortment courtesy of Mercy Rules M that even Wild Hog would be proud of. Great times and great work by all! 1 Min Waring …
YHC had the pleasure of celebrating his 41st trip around the sun with the great men of Shawshank today. So, it was decided that we do 41 of everything, well, just because. You know you are in the presence of brothers when they will indulge in even the dumbest of workouts with you. Of course …
Today I got the call from the bullpen since Iron Mary Biked 540 miles yesterday. I always enjoy getting speed work in a Bounty, and today was a nice morning to do so. Conditions: low 40s and damp, but the rain held off. No FNGs, not a pro, prayer. The Thang Mosey lap to warm …
7 Pax beat the fartsack to show up for YHC’s Q at Tread. 4 of the pax got in some miles with rucks and then swung a few bells. The other 3 ran the entire time. Conditions: 35 degrees Disclaimer/BOM/Prayer Ruck to Kohls and back. Circle up for kettle bells. Wapner asked to connect to …
Way to go, fellas! We’re halfway through the Fuel Challenge! Hopefully everyone is doing well and feeling better from eating clean. It’s now time to discuss the optional Week 4 Challenge: The Caffeine Cutback. Yes, this hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s …
2020 F3 New Year’s Fuel Challenge Week 4: The Caffeine CutbackRead More »
Conditions: Moist 19 (yes 19!) PAX posted on a cool, damp SC morning. The day’s festivities started slowly, as it became obvious nobody except our pre-BC runners set an alarm. Then at the stroke of 0630, reminiscent of the 1919 Chicago Black Sox, the remaining PAX emerged from the proverbial corn field for a main …
Weather: 43 degrees, wet ground, with a slight wind YHC’s M is off at a training class today, so it seemed like the perfect time to Q on Saturday at Turning Point. The workout started with about 8 pax, but after praying and running around the parking lot we ended up with 19! Most of …
While the forecast called for 45 degrees and 90% chance of rain, many PAX chose to stay in their comfy beds this morning. 6 dedicated PAX did venture out for a competitive game of 3 v 3 fútbol on a slightly truncated field. We did not pick teams the typical way by counting off, but …
Eleven pax met on a cold morning to celebrate another year for YHC. I appreciate all you guys so much. Iron shapens Iron and on days like today, when its cold and no one wants to get out, we all come together and get better. I appreciate the accountability. 6 for SL. Below is what …
Temp: 38F with slight breeze, but not too cold if you kept moving 1/23/20 Crypt Q (Canseco) Disclaimer, admission of 1st Q at Crypt…. pax were welcoming and supportive (they were curious about what was in black bag that YHC had brought that actually contained jump ropes) Mosey to back of school The Warm Up …
Nine (9) of Shawshank’s finest posted to see what YHC had to offer this morning. The DRP has been a little harder to swallow the last couple of weeks due to the colder than usual temps. With that in mind, YHC made sure to bring his best effort for the guys that beat the #fartsack …
2 days shy of 6 years ago, YHC participated in his first F3 workout. As has been stated before, it was a memorable day. It was the first time I had heard the phrase “the workouts won’t get any easier, but you’ll get better”. This statement is one of the hallmarks of F3, and very …
12 PAX braved the cold gloom this morning for a Booster led beatdown. A ton of sitting around today. Other than that we got after it pretty good. Conditions- about 32 degrees with the slightest of breezes The THANG- Disclaimer-prayer COP- SSH, through the tunnel, Imperial walkers, slow mo squats all IC Mosey toward back …
Bunch of sitting around at Turning Point this morningRead More »
Slid myself in on the Q sheet to get warmed up for next week’s Turning Point Q on Tuesday. Felt great to get back to leading the Graveyard PAX. Short Haul has been doing a fine, upstanding job of getting the Q-Sheet filled in his first month of GY leadership, so why not help him …
PUTTING THE FULL BODY WORKOUT IN AT GY THIS MORNINGRead More »
YHC has known for a while that he has the Q today. Normally shooting from the hip, I decided to try and plan a workout this time. With the recent attendance being 10-12 lately, i planned for 16, and what happened, 16 pax beat the fart sack! However puck did not this morning, hopefully he …
On January 26, 2016, 41 PAX showed up on the campus of Oak Grove Elementary for some #additionbydivision and launch F3 Lexington’s newest AO. At the time, none could fathom what this lil’ AO would become and how many lives it would change. YHC wasn’t there that day, and spent about 5 months being EH’ed …
Strut 35 degrees, Sun is rising and most beautiful chilly morning .. Humidity 60%. Strut Elevation 358’.. Great time of year to post and push each other.. Fart Sack is over rated.. FYI you have One Hundred Forty Nine days until Summer, how are your love handles looking? Is the Six Pack solid? How many …
On the evening of January 24th, 2014, YHC got an invite from a friend to some kind of workout out event the next day. It would be fun, he said. After a few minutes of conversation and a commitment, he happened to mention we needed to meet at 4:30….am…in the morning. Too late to back …
14 pax endured one more morning of freezing-like temps…work was done to get the body temp up quickly. Devo: Lights in the World Phillippians 2:14-16 – Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among …
Weather: 29 Degrees – Crisp – 40 degrees colder than the last time I had the Crusade Q in December! The Thang: Intro, Disclaimer, Prayer It was a little cool to head towards the dam, so we headed through Whiteford and took a left near the top of the hill. Ran by Hobby Lobby, the …
Weather: cold as a witch’s… Disclaimer Prayer Thang Out of respect for MLK, Jr.’s lifelong advocacy for nonviolent disobedience for civil rights changes, our reps were in 19 and 64 representing the significance of the Civil Rights Act of 1964. SSH IC x 19 TTT IC x 19 LBACs IC x 64 Mosey to breezeway …
9 PAX emerged from various locations around the greater Lexington area and joined together for a workout at The Hollow. Below is what happened during that workout. Conditions: 24 deg F with a strong enough breeze to make your face hurt FNGs, Disclaimer, Prayer The Thang: Mozey over to the dimly lit corner of the …
This is what happened at Tomahawk this morning: Conditions: 27 refreshing degrees One-Minute Warning Disclaimer Prayer The Thang: Mosey to front of gym. For fifteen minutes, the Pax will have: 50 merkins, 50 MCs, 50 squats, 50 LBCs, 50 burpees. Time will be divided into three-minute intervals. When the buzzer rings signifying the end of …
YHC missed Boo Boo’s Q at Ambush back in December so in an attempt to make up for it, YHC secured himself a spot on Detention’s Q sheet. What YHC didn’t know was that it would be on the coldest day of the year. Extra HIM points to Bar Crawl for showing up in shorts. …
Ambush Week (and a half) at Detention Comes to a CloseRead More »
(Posted on Behalf of MacGruber) This was my second adventure to visit the men of TurningPoint ®. I got out there a little early to set up and get a mile warmup in. 1 for a mini SL. I thought it was going to be a 2 pax workout but with 3 minutes to go …
7 Pax defeated the fart sack this morning and posted to see what YHC had planned. As mentioned in the preblast it was only cold at the beginning. It warmed up quickly when 1 roll of the dice produced 80 block sumo squats. After 13 rolls of the dice our luck proved to be a …
Shawshank 1-21-20 Conditions: Very, Very Cold. 31degrees dry FNG Disclaimer Prayer THE THANG SSH 15 IC Imperial Walker 15 IC TTT 15 IC LBAC 10 Forward 10 Backwards Dunphy Half Burpee Mile – 6 Light Poles – half burpee (1) at light pole, Full Burpee (2) 1st pole 1x half burpee 2nd pole 2x half …
Put out for pax to wear tank tops for #tanktopTuesday; however, it was unlikely many if any would partake. It was supposed to be in the 20’s so why would you? Sometimes to toughen up some you have to be a little dumb though, so it was time for some dumb. Weather: 26 degrees, clear The …
Twas a wee bit nipply in the gloom of Smokehouse this morning with my temp gauge registering at 27, good thing we weren’t working out at Wilson’s house where the Hibernia arctic blast cooled him down to 26 or so his ACE hardware thermometer said. 4 for SL including a one lapper by Swayze, just …
Environmental Readings: 28 degrees; 60% humidity, Winds N5 (feels like temp is 22 degrees), Dew Point 16 degrees. 5 PAX part with the warm fart sack to post Strut under much colder temperatures than last week and the right time. YHC was Qing again after last Thursday’s celebration of all things Edgar Allan Poe. Given …
10 PAX helped me celebrate my birthday at The Arena this morning. Weather was a chilly 27 degrees with an 8mph wind. We started with our COT prayer and the pledge then ran around the parking lot. We then circled up for some work in cadence. 47 Side straddle hops, 25 Imperial walkers, 15 TTT, …
14 pax didn’t use the “too cold” excuse and put in work to warm up the right way. Devo: Imagine yourself, for a moment, standing before our Lord and Master, Jesus Christ. Imagine feeling, at first, a bit apprehensive. Imagine lifting your eyes to his. Imagine his face, when you meet his gaze. Imagine his …
Conditions- 27 and breezy Always good to be back in the Midlands and lead the SCORE guys. Given the below freezing temps and breeze, YHC put a priority on keeping the Pax warm, so we started with 30 SSH, then moseyed a few yards and started a ladder of exercises, all in cadence 30 SSH …
14 Pax posted for YHCs 2nd Q. It was a tad chilly, but the pax stayed warm with Mumble Chatter and some work and Got Better today. Conditions: 40s Disclaimer/BOM/Prayer: Mozey to the back parking lot, Line up across for a pax of comparable size/pace. One side are the 1s, the other is the 2s, …
3 of us sped around the track while Cheers ran around campus seeking miles. Either way, the frigid cold didn’t deter the 4 of us from moving forward this AM. Good having Cowbell out there with us. Conditions: 32 degrees, felt like 25 The Thang: Warm up lap Dynamic Stretches 800m Fartleks x 6 (sprint …
Sunday Funday with YHC. 10 pax watched in amazement as YHC forgot how to count to ten, but hey, 15 is better anyway. If the success of a workout is the level of complaints and grumblings heard, today was a good day. Conditions: 50’s and clear but wet (YHC kept everyone off the ground. You’re …
written by Shag Hot Box Back to normal January weather, it was a brisk 45 degree morning. Couldn’t have been better conditions for a new game of frisbee for 15 PAX to enjoy trying out. Hot box was the name of the game and seemed to be a new spin on Ultimate Frisbee. Instead of …
21 pax gathered in the gloom of F3Graveyard to enjoy some Ultimate Frisbee. Competitive spirits were abundant today (others maybe too spirited) but all got better. At the end, we hit the reset button to focus on why we gather and what is important. Conditions: 39 and crisp (finally January weather) The Thang: One minute …
21 Pax Play Ultimate in January with January WeatherRead More »
Congratulations – you have almost made it halfway through the challenge! Starting Monday, we will take on another weekly challenge… one that YHC and many others find to be quite difficult. Thought we’d let the info out early so that you can shop for your groceries accordingly. Don’t forget the bread and….. never mind. This …
2020 F3 New Year’s Fuel Challenge Week 3: Hold the Dairy.Read More »
From the creator of the Arrears 500® and the Mosey Suicide® INTRODUCING THE ARREARS PT TEST Last time YHC attended a Depot bootcamp we did the dreaded PT test. YHC thought its past time the PT test got bedazzled Start time: 6:31AM YHC rolls into the AO like Depot greats Pothole (present, in spirit) and …
Temperature: 65 The Thang With limited prep time due to a late substitution, Neon relied on an old friend to get him through the workout. Dora came out not once but three times including one with bricks and one with blocks. Warm Up SSH x 25 IC Woodchoppers x 20 IC LBAC x 15 IC …
YHC has been nowhere to be found when it comes to run groups lately. Today, he showed up on the Q sheet and didn’t have a choice. So, he peeled himself out of the #Fartsack and reported for duty. And like every other time, he was happy he did! This is a solid group and …
I bet there are only a few co-Q combinations in all of F3 Lex, that could deliver a beatdown in as few as words as YHC and Kenwood used today (thank goodness for the use of cadences to up our word counts). Be that as it may, I think all had fun and work was …
Nine PAX emerged from the fartsack to get better at #TheCastle. The fear of jump ropes kept a few away, but YHC dished out a Q that will be remembered over the weekend. Digging back through the archives, The Castle Cross, part five was completed. Conditions: 48 and brisk Disclaimer The GoGo: Side Straddle …
17 PAX disregard possible rain to post this morning for YHC first Q of 2020. Conditions: Thankfully warm (63 degrees) with the looming threat of rain. Disclaimer: You vs You, push yourself but don’t hurt yourself. Prayer Warm up TTT x 15 IC IW x 15 IC Hillbilly x 15 IC Mountain Climbers x 15 …
Today was my first ever visit to Detention. It’s a good hike from my house but a promise is a promise and I told Boo Boo I would Q if he showed up to the Stride Party. Well I Q’ed today…….still waiting for confirmation Boo Boo was at the Stride Party. He must have been …
Conditions: Very overcast, 63 degrees with sprinkles that Floppy did not like Welcome Disclaimer No FNGs BOM Prayer The THANG: Warm up lap around the Bluff Football Field, circle up at center SSH – 50 because I’m now 50 TTT – 25 LBAC – 25 forward, 25 reverse Mosey to the get bricks at the …
A steady rain made its way to town this AM so YHC brought a slightly altered weinke to BeechHouse. Our workout playlist consisted of Tom Petty, GnR, Steve Miller, John Mellencamp, David Bowie/Queen, Journey, but not Vanilla Ice. Enjoyed it, Men. Here’s what we did: Conditions: 60s, rain The Thang: DisclaimerBOM Warm up mosey COPSSH …
5 Pax fought off the fartsack and defied Cantore this morning. 4 for Stride Light. THE WEATHER: 65 Degrees, light rain. Very moist THE THANG: Coon Dog took the Q from Nick when Nick’s 2.0 started coming down with the Flu. YHC brought the Deck of Death Cards thinking Coon Dog may want them. Coon …
Would have been a great morning to sleep in, but 5 Hollow PAX didn’t think so. Great work this morning gentlemen. Intro Disclaimer FNGs: 0 Prayer COP: SSH, IW, TTT x 12 IC Mosey to side parking lot. LIGHT POLES circuit: 1st lap – 20 plank jacks (100 total) 30 air squats 2nd lap – …
The Fartsack: (bed), (staying in bed instead of posting)Read More »
Environmental Readings: 65 degrees; 90% humidity, Wet, with a slight drizzle on and off and on again, sometimes more than previous. 8 PAX post Strut under warmer than normal temperatures and slight drizzly rain looking to get better. 4 PAX had just wrapped up an in-depth discussion based on a devotional on basically doing the …
StrutBrigade have a birthday part for Edgar Allan PoeRead More »
Conditions: beautiful spring January morning Divide into two teams. Team A starts at the ace and works up. Team B starts at the King and works down. ace – 100 reps per pax royals – 25 reps per pax number cards – number x 10 reps per pax Let the scavenging begin
YHC knew the crowds would be a little to the lower side this morning as the National Championship Football game was last night (congratulations LSU) and there was also a heavy rain that crept through only 20 minutes before boot camp was to start and the threat of lightning was lingering. Fortunately, there was no …
Morning after National Championship football gameRead More »
YHC planned on the Shealy Rd route and almost posted it the night before for any of those Pax that would want to meet up along the way or jump from behind a trash can and scare the hell out someone. But as we gathered readying ourselves for the run 1 Pax decided to voice …
YHC was asked to pinch hit for this one. A light night National Championship Football game + Rain usually equals bad numbers for PAX however 7 men came out to get better. The iron is sharp at Arena! Weather – 55 degrees (post rain) Disclaimer Opening prayer, Lords Prayer, Pledge Warm up: 15 IW IC, …
Late Night Football and Rain – the boys of Arena are top notch!Read More »
Six pax came out in the gloom to play cards and do some work. Conditions 64 degrees and moist. The Thang Jog around the parking lot a couple times to get warmed up. Circle up under the covered area at front of school Flip over a card one at a time. Do the corresponding exercise …
No particular reason YHC used that title just came to my head. Because I got some sleep. Because I managed to grab some Z’s while the other guys ran. In other words, I Q’d in the horizontal. Well, allright, actually all I did was come up with the route. Noonan took care of the rest …
Came up with a terrible plan to run to the neighborhood where I grew up as a child for Stride and find every hill in the place. It’s a nice little route with the hills spread out all throughout the route. Here’s the route: https://www.strava.com/routes/23314420 Head N on Hwy 6 Turn R onto Hwy 1 …
As you, dear reader, may or not be aware, almost a year ago, YHC was enjoying a nice ruck at Wander when I came upon a patch of black ice. This caused my legs to comically fly out from beneath me while the weight of my ruck carried me to the ground. The final result …
Ok, maybe that’s not exactly how it goes. However, when you make the decision to Q the day after what should be a National Holiday (the end of College Football Season), you know the dudes that show up will be hard core and expecting to get their money’s worth. You never want to be “that …
Conditions: Moist but extremely warm for season Q arrives 2 minutes late: penalty burpees later. As always, this is extremely approximate. Tha Thang: 4 pax arrived after a very late night of college football (Geaux Tigers!!!) and little rest, so they could test themselves against…Machines!!! . (Ok, so actually, this was a theme workout with …
Its always good seeing guys from other AOs. Whether they visit you or you visit them. Boo Boo came out to the ‘bush a few weeks ago and asked about us coming over. I obliged. And I am glad I did. Thanks for having me men. Below is a reminder of what went down. Disclaimer …
Last week Rock music lost a legend. Neil Peart, drummer of the band Rush, passed away after a battle with brain cancer. You may not like the music but if you like to see a master perfecting his craft just YouTube Neil Peart drum solos. You’re welcome. Now on to the work. 2112 was a …
5 Pax posted for YHC’s return to Crypt on a morning after a big game and also in a rainy Gloom. Thankfully the rain cleared off and allowed the pax the opportunity to start their day off right by #Accelerating their #King. Here is what went down: Conditions: 65 ish and Humid after the rain …
Six pax shook off the lure of the fartsack for a moist morning at Lake Depot. Neither Rush nor Clemson were mourned, though we did pause briefly to remember Chippy. YHC lamented the absence of Pothole, who was deterred by a storm that apparently settled directly over his house and was not spotted anywhere else …
No Rush Fans Were Harmed in the Making of this BackblastRead More »
Conditions wet and 70°F No FNGs Disclaimer COT/PRAYER 1 for SL . 7 pax for BC Warm up for 6 pax (1 did his warm up with Elvis) SSH 10 4ct IC TTT 4ct IC X10 Windmills 4ct 10 LBAC 10/10 4ct IC keep em up…. OH claps 4ct 10 keep em up…. Seal claps …
I told myself I was going to plan for this workout and have a well-rounded idea going in. That was before Christmas, a new job and the CFP Playoff game got in the way(Go Tigers!) I started 2020 off the way my 2019 Qs had gone. I had an idea in my head but no …
YHC had a great idea, at least it seemed like one, for today’s workout, but some logistics needed to be figured out first. Instead, we modified the idea and came up with something just as fun…incorporating a boot camp into a speed workout! It went as planned for the most part, just need more miles …
Disclaimer: I do not receive any compensation therefore I am not a professional. Modify as necessary. Warm Up SSH X 25 IC TTH X 25 IC LBAC’s X 25 IC forward/reverse The Thang 100 Yards of Pain PAX lines up on the goal line facing north. PAX bear crawls to 10 yard line & does …
Field of Pain (off campus at Historic Zemp Stadium)Read More »
YHC arrived. Betty Crocker and Cheesesteak were already there. Betty asked for a head start. We gave it to him. Then we ran for 45 minutes.
9 pax avoided the rain and got some good block work in on a warm January morning. COP: SSH x 20 IC Windmill x 10 IC LBAC x 10 fwd, x 10 rev IC Overhead Armclaps x 20 IC Quad Stretch OYO Calf Stretch OYO Slow-fast Merkins x 10 IC Grab a block and head …
Conditions: 64 Degrees, muggy and foggy The Thang: After a week of strep and a 15-miler on Saturday, YHC needed to shake out the legs a bit on some familiar roads. 6 PAX showed up for some hills and thrills in the gloom and strode it back to the shovel flag. Count/Prayer Route: Left …
The rain held off for this am as we sped around the RBHS track fartlek-style. Conditions: 63 degrees, damp The Thang: Disclaimer BOM Warm up lap around track 1200m x 5: sprint straights, jog curves Total mileage: 4.6 COT & BOM Devo: Matthew 9:10-13 Prayer Requests: -Our troops, specifically 82nd Airborne -Trickle Announcements: -1/27 Big …
12 PAX posted for some running, rucking, dealer’s choice kettle bells, gumby, and fellowship the this wet ground/dry sky mid 60’s morning. YHC was pushing hard to get every pax in the Tread Twitter DM to post. That would be 36. We just barely missed it. Hey, maybe next time. Disclaimer and Prayer Ruckers ruck …
Congratulations – you have made it through the first week of the fuel challenge! Alreadt hearing reports of weight loss and success stories. On to this week’s challenge. After a week of focusing most of your efforts towards your food intake, this week we will focus on H2O. The Challenge: Drink 64 ounces of water …
2020 F3 New Year’s Fuel Challenge Week 2: Drink Plenty of H2O!Read More »
One minute warning Disclaimer It was all done. Conditions 60 degrees, cloudy, and 90% humidity. A perfect spring morning in the GLOOM. Warmups SST x 20(5) IC TTT x 20 IC Windmills x 20 IC Mosey for ~400 meters The Thang 20 Squats slow cadence 20 Mountain Climbers Slow Cadence 20 Merkins Slow Cadence 20 …
Weather- 60, little wet BOM-Disclaimer-Prayer Circle up: Motivators X 3 (listening to AOQ’s favortie- Taylor Swift) 9- Merkins IC10- LBAC, F/B, IC13- SSH, IC Mosey to teacher parking lot:14- squats, IC40- LBCs, IC43- IW, IC Pax couldn’t figure the above numbers. Of course Cheech (& YHC) was a Steelers fan and those were the Super …
Conditions: A balmy 60 degrees helped the PAX work up a little sweat for a change! The rain held off again today! The Thang: FNG! Welcome T.R. Parrish, “Otto” as a new F3 member!DisclaimerPrayer Warmup – YHC kept the warm-up short so we could finish the routine today. Through the Tunnel (15 IC, Tinkle style, good …