Temperature: 70° and thick as pea soup QIC knew it was a problem when the PAX started to complain about the lack of water provided. Humidity made the workout tougher than expected and the amount of running did not help. Warm Up SSH x 24 IC Woodchoppers x 20 IC Merkins x 20 OYO LBAC x 15 IC then reverse …
20 pax showed up in the gloom for some running, hills and a full body workout. We did this workout over a month ago so I don’t remember all of the details. However, I’m sure there was excessive mumble chatter and straight up complaining about the short runs throughout the entire 45 minutes. The workout …
Conditions: Cold 18 pax showed up in the gloom for my attempt to mix things up a little. We did the standard assortment of workout type stuff and added two rounds of Dodge Ball. I figured, who really wants to workout for a solid hour. Unfortunately, these are the only details I can remember. Cornwallis’ …
Temperature: 68 degrees and extremely humid Warm Up 1) Side Straddle Hops in Cadence = 15 2) Through the Tunnels in Cadence = 15 3) Little Baby Arm Circles in Cadence = 15 4) Imperial Walkers in Cadence = 15 Count off into groups of 4: #1 get a block and #2’s get two bricks. …
Conditions: 69 and Muggy Warm up.. Corner of rectory and fair….15 side straddle hop IC….then sprint to fair n chestnut…15 merkans..IC….then sprint to Lyttleton and chestnut….15 BBSUs….then run backwards halfway…then forwards the rest of way to rectory and lyttleton….15 merkans IC….then sprint to rectory and fair…15 lbac forward and backwards IC…. The Thang UNO Everyone …
Conditions: 66 degrees and clear 21 pax showed up in the gloom for some running and hills. Carb loading was the key with a short break after 40 mins. If you were able to keep down the most perfect sugar and dough concoction ever invented, the final hill and sprint to the finish were a …
Conditions: It was a very wet and muggy Thursday morning as 14 PAX came out to play a little F3 Baseball in the 70 degree, 150% humidity. Warmup: 4 corner warmup: Start at corner of Fair and Rectory: 10 SSH IC Run to corner of Fair and Chestnut: 20 Merkins OYO Backpedal half way down …
Conditions: Muggy and 69 Into: 22 Men came out on a very muggy May morning to push themselves in the Circuit of Men! Disclaimer: Not an expert but I do like to think at times I can be like Stats and Mayhem. Grab Blocks Warmup: SSH IC X 17 TTT IC X 10 LBC OYO …
Conditions: 58* 95% humidity Disclaimer: I am not a professional. Anything I call is merely a suggestion. Modify as needed. Warm up: SSH x 25 IC TTT x 25 IC LBAC x 25 IC forward & reverse Squats x 25 IC Merkins x 25 OYO THE THANG Elevens: two rows of cones set up @25 …
Saturday, May 12, 2018 the men of F3 have the opportunity to serve four true Survivors as #SpeedForNeed allows these heroes to compete and complete the Get In The Pink 5k. TRACK COMMANDERS: Sandra, Carol, Beth & Laurin. We have the opportunity not only to serve these women but to also complete the mission of …
In The Shadow of True Survivors with Speed For Need:Read More »