F3 Lake Murray Backblasts
Conditions: 50 degrees no wind With the launch in Augusta, and the Lexington ½ marathon/5k and several of our F3 brothers on the path to recovery from surgery only 2 PAX face the gloom to take on the Snake Pit today. YHC in honor of the 10k merkin challenge was planning a Merk-O-Roma.
4 soggy sacks broke free from the fartsack and were rewarded with YHC’s ab loops and 11s. We were surprised with a visit from Minion from F3 Columbia. He is originally from this area and is visiting family. He did comment that we ran a lot more than they usually do. Here is how it …
Conditions: 47 with a Full Moon Disclaimer, Prayer ___________________________________________________________________ ***Follow Me for COP*** Little Baby Arm Circles (Front) x 10 IC Little Baby Arm Circles (Back) x 10 IC Side Straddle Hops x 20 IC Merkins x 10 IC Through the Tunnel x 20 IC Wind Mills x 20 IC Merkins x 10 IC Little Baby …
Feeling Good… Except for Arms, Legs, Shoulders, Chest and Abs…Read More »
The Pax this morning. That’s who. Completing the GoRuck Challenge 2 weeks ago made YCH realize he needed to work on upper body strength. So what better way to do that than to Q a workout focusing on the upper body. YHC is partaking in the 10,000 merkin challenge this month so merkins were on …
Conditions: 51 and dank The Thang: Do one lap around the baseball field to warm up.. Circle up in baseball field for COP (Circle of Pain) • Imperial Walkers x 30 IC • Through the Tunnel x 15 IC • SSH x 30 IC • Flutter kicks x 30 IC • LBC x 30 IC …
12 Pax rolled out of their fartsacks to show up on a fog shrouded morning at #Foxhole. The fog was so thick you could see the head of the line on the Native American Run. No worries for this Pax – just push on through. FINALLY the pax made it to the sacred ground of …
Four pax posted for a group out and back run. Conditions: Still dark and cool The Thang: Departed RIPBB with the intent to stay together as much as possible for a 20 minute out and back run. We were success in staying together and covering 4 miles in 40 minutes. COT and BOM Moleskin: Another …
13 pax posted with several returning after several weeks away. Distances ranged from 3.4 miles up to 6 miles for the morning run. Conditions: 54 degrees and dark The Thang: 12 guys departed the back for Dunkin Donuts for a 22 minute out and back run through Archers Court and Quail Valley. Some made it …
Six pax showed up for Speed day and no one stepped up to take the lead. YHC, returning from time away for the GoRuck, took the challenge for a little Pajanimal inspired intervals. Four miles was not a bad distance for the return to run. Conditions: Dark and slightly cool The Thang: Departed RIPBB with …
One of the best things lately is the rising numbers at Stride again. It warms YHC’s heart to see the Pax supporting the running group and really building their stamina up for the other F3 opportunities. That being said, modifications are perfectly acceptable. Out and backs, interval training, loops, or skipping down the sidewalks of …