YHC had a great, detailed workout planned (maybe), but upon hearing that Drip’s 2.0 was working at Bobby Boy that morning, scrapped it all to go say hi. The group cheerfully moseyed along enjoying each other’s company, stopping at every intersection to perform an escalating number of reps of select exercises until we arrived at…
Warm-up – lap around the track PAX given option of track-based or non-track based workout. The majority opted for track based, so as to avoid hills… Run 400, then up the intimidator to Glade Run 800, then up the intimidator to Jersey Run 1200, then up the intimidator to Glade View Ct Run 1600, then…
YHC recorded 2 minutes of nothing at the end of the workout, but the attendance lists is the best my memory could come up with, let me know of any errors took a long warmup lap around the block and come back just in time to find razzie searching for us. mosey to the big…
i have lost my weinke, if i even had one, but initial feedback was that it was sufficient. i really hate being late on blackblasts… announcements: blood drive july 3 (https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3winston) the shmed – aug 28/29 at fairground, greenspan looking for Q’s Q school July 15 at ROCC ardmore art walk May 8 Prayer requests:…
obligatory 1 mile warmup lap gather at the track for the plan: 1 lap, then run up the intimidator to the 4th stopsign 2 laps, then run up the intimidator to the 3rd stopsign 3 laps, then run up the intimidator to the 2nd stopsign 4 laps, then run up the initimidator to the 1st…
assemble in the hanes park parking lot by the playground. proceed through the following stations: wall walk – in the BTTW position, walk with your hands the width of a tennis court. reverse direction on subsequent laps snooki’s house – climb the rope in his front yard, go as high as you are comfortable elizabeth…
An even dozen gathered for this weeks installment of Run’N’Gun. Run: https://www.mapmyrun.com/routes/view/4225449040 Gun: a bit different this time wherein one by one we would go to the pull up bar and call an exercise for the rest of the PAX to perform while we did pullups or dead hangs for as long as we could….
PAX: boomerang, bulldog, pony express, turnover, mongoose, little piggy, toot canal, huckleberry, greenspan, drip, 5 Rockees 10 WW2 w rock 15 curls 20 tricep extensions 25 OH press 30 merkins 35 squats 40 low flutter
Start with standard warmorama fair, including “arm crap” for cherry pie. For some reason I find these to be more fun with CP is present. Mosey across parking lot for dynamic warmup, changing it up at each parking island: high knees, butt kickers, carioca, skips. To the rock pile, select a rock and form a…
YHC enjoyed an EC 2.26mi run with the WIB boys before arriving at TRQ this AM. TRQ has a special place in my heart as it was where my first F3 post, was my first Q, and is a great workout format and challenge to keep the HR up without running. YHC arrived to be…