3 for a Q-Go-Round

Pax: Condensor, Papa Smurf, Snapshot. Temp: hot and muggy 7:00 am was getting close and we did not have a Q on hand.  With no FNG, we decided to split the beatdown into thirds.  Condensor took the lead and around the east side of the hill we went.  Our mosey consisted of circling the hill.  …

Read more

Glory Days

IMG_7957 FullSizeRender IMG_7959 HIM = 9 VQ = Tugboat  2nd Q = Sir Wallace FNG = Tune Up PAX = SnapShot, Check Mate, Clutch, Pudge, Shotgun, Captain Ron 79F  82% Humidity   Warm up: Mosey around hill (the elevation changes took its toll as pax started to slow their pace). Regrouped at base of hill …

Read more

Seeing some familiar faces

After making some contact with some pax I had not seen in awhile we had four for a Celery Beatdown this morning. Good to have Clutch, Diesel and Slater join me today. 5 core priciples Mozey around the Audubon building. We then began withOld man stretches, SSH, Strawberry, Michael Phelps, and Good mornings. We then …

Read more

Just the Two of Us

Nice morning a little muggy 72 degrees. I arrived early at Mount Celery to get few hills in to see Steel had already beat me.  He had started his own workout.  So I started the hill.  I came back down the second time to find Papa Smurf looking around like he was lost.  We waited …

Read more

Pre Skyway 10K Beatdown

Brisk morning 50ish degrees. As 7:00 am rolled around there was just three of us: Snapshot, Steel and Tin Man.  We began with some stretching excercises and then we mozied around the Audobon building to the east parking lot.  There we took a shot at Bings new Motivator. Tabata: 20 sec work, 10 sec off, …

Read more

No Easy Way Out

        43F clear and breezy QIC: Sir Wallace PAX: Steel, Papa Smurf, F3 Toledo Ohio guests: Moana and Romano, FNG’s: ArmBar and TinMan           Intro: Spoke on core principles, welcomed F3 visitors and new guys to the group. Warmup: Big Mosie around Hill with HighKnees, Buttkickers, and Karaokes. …

Read more

HILLacious

70F humid with overcast start time 0700 Pax: Clutch, Snapshot, Diesel, Steel ”Q” Sir Wallace Spoke on the 5 core principles and asked God to keep us healthy without injury today Warm up: Ran a few laps around parking lot with high knees, butt kickers, side shuffles and kners circled up: performed single leg lunges, …

Read more

F3 Suncoast