Core, core, and more core
One of the worst kept secrets of F3 is that most of our workouts are shoulder intensive. VERY intensive. YHC likes to shake things up from time to time. Thus…
Pax: Olympus
Just another Tabata workout
Mosey, high knees, butt kickers, karaoke 10 burpees 20 merkins 30 Squats 40 LBCs 50 Moroccan nightclub 6 Tabata – 90 seconds rest 6 sets 30, rest 15…
Intervals for most….something else for Ripken
Hot and Sticky wind out of the east…… YHC declared that today would be Interval day on the bicycles……YHC put the plan on Slack on Sunday for the PAX Pincher,…
Pinch Flat…
EC loop by Olympus, Trump, Ripken and YHC. But this time it was a little less for all of us than usual. Why cause YHC failed to be prepared…had a…
Honoring Murph
A beautiful morning at Adventure Park. A good time to remember what this day was all about. At promptly 7:00 a.m., Ripken started with the 5CP and sent the Pax…
Gridless Today
This Gloom, as usual on Tuesday we had an EC Loop. Consisting of Ripken, Trump, Fireball, Olympus, and YHC. No Gridlock but that’s ok official launch is 0600 but it…
Elites at HH
Once again, it was my honor and pleasure to lead this elite group of fine men through the beatdown. Warm Up (no run) 5 burpees Dynamic stretching: Knee to chest,…
Modify and Modify Again
Weather: Steamy Having received a 4:30a text from our Q, calling for a replacement due to some sinus congestion, the plan was made up on the fly, but is there…
Pain Monopoly — Shitter’s Full!
Weather: 68F, 90% humidity, perfect morning for wafting foul odors. Welcome: After a quick Monopoly Board setup around the outside perimeter of astro-turf square, YHC greeted the pax with the 5 core…
Taper Time
Weather – the air was perfect and clear…for now. With St. Anthony’s this weekend, it was declared to be an easy taper ride. Meeting Fireball along the way is always…