F3 Lake Murray Backblasts
15 hearty pax gathered ‘round the #ShovelFlag at Howard Park this AM to take the #DRP with their Brothers. A good time was had by all as we welcomed a pax that moved away 4 years ago, an FNG, 2.0s, and everyone pulling together to get better today. YHC appreciated the pax indulging him to …
24 pax from Roost and Speedtrap showed up Tuesday am to celebrate the 6 year anniversary of Roost. Thanks to the guys from Speedtrap for joining us. We never would have gotten things started at Roost if some of us hadn’t started at Speedtrap. Both AOs have strong support right now even with them being …
Intro 8 PAX Temperature: upper 40s Start time: 0630 No 1 minute warning Disclaimer stated Warmup SSH x 15 TTT x 10 Imperial Walkers x 10 Hillbillies x 10 Mosey 2 loops around track Grab block & circle up in parking lot. The Thang Tabata settings: 3 sets of exercises x 3 40 sec workout …
11 pax (1 runner and 10 for the workout) gathered this morning for a Bellhop-led workout. Conditions: Low 60s, damp from yesterday’s rain, but clear. COP: SSH (IC) x 15 Merkins (IC) x 10 SSH (IC) x 10 The Thang: Mosey to the block pile, each pax grab a block and await instruction. 10 pax …
Intro: 23 PAX were in attendance. It was 68 degrees and clear. This is officially day 12 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: SSH x 20 IC (but quick cadence so that others wouldn’t b!tch)Through The Tunnel x 15 ICImperial Walkers x …
Intro: 22 PAX were in attendance. It was 57 degrees and clear (yet, no Coppertone). This is officially day 11 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICOverhead Arm Claps x 20 ICSSH x …
Intro: 18 PAX were in attendance. It was 41* degrees and clear (don’t @ me…read below). This is officially day 10 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: In celebration of Whitney’s new 2.0 (who we’ve preemptively named: New Edition) and for other …
YHC made a visit to Strut this morning. The Irmese of F3 were ready to go. Conditions: Cool (48 degrees), but dry. COP: SSH (IC) x 20 Merkins (IC) 4 count x 10 TTT (IC) x 10 Little Arm Circles (IC) 10 forward, 10 reverse The Thang Mosey from the top parking lot down the …
Intro: 20 PAX were in attendance. It was 52 degrees and clear. This is officially day 9 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICHillbilly x 15 ICLittle Arm Circles x 10f, 10rOverhead Arm …
Intro: 14 PAX were in attendance. It was 69 degrees and partly cloudy. This is officially day 8 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: There wasn’t one. Tha Thang: As promised, today was track work. Tracks aren’t just for running. You can …