#F3Woodshed

Leg Day at Woodshed 2/5

5:30 am 47 degrees-ish Today’s lesson will be all about leg exercises – in particular those PAX often neglect which are crucial to running – hips, glutes, calves, and core with a dose of stability work. Most done in isolation per side. Why running? That’s my primary. And I’m the Q so we do what …

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On the fly-Woodshed

YHC had the honor of leading the group two days in a row.   First at Ironyard where we were greeted with some unfamiliar faces.  Two Pax from Birmingham (Scam and Bam Bam) were in town for work (or the Beyoncé show)and brought an FNG Lunch Lady along with a long timer Bat Boy who …

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Visit to The Mission

@F3Woodshed, @F3IronYard, @F3Stumble & @F3LegionLegit visited @F3TheMission today. We tried to bring a little bit of the AOs from the Meadowfield area, i.e. boot camp, kettle bells, and running. Warm up by Silver Bullet: Side Straddle Hop (20) Arm circles forward (10) Squats (10) Arm circles backward (10) Butt Kicks (10) High Knees (10) Break …

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