And It Burns, Burns, Burns…The Ring of Fire
Conditions- 72° with a nice little breeze 5:14- one minute warning and disclaimer given 5:15- circle up for a quick warm up Warm up- 50 SSH IC 10 Burpees Head to get a coupon and circle back up at the AO flag. THE THANG- Johnny Cash – The Ring of Fire One PAX does work, […]
The Need for Speed: A Blood & Guts Training Blast
Last week, we kicked-off training for the Blood and Guts Run. Hopefully, you had an opportunity to redline a 5K or 5 Mile run to see where you are pace-wise. Either way, go ahead and determine your goal pace for one of those distances and sign-up for the race here if you haven’t already done […]
4 sets of 9 sets of 11 reps so that We Never Forget
YHC jumped at the opportunity to take the Q this morning on 9/11. YHC knows that we were all affected by the events of this day but growing up in NYC and the towers being part of a fabric of everyday life, it is a reminder for me every year when this day rolls around. […]
The Best of Bean – Take 2
Back in July, YHC put together a workout to celebrate his 3rd anniversary of being a member of F3. It was held at the Epicenter since that’s where it all began. Unfortunately, not the best crowd showed up that day, but we had fun anyway. With another Q on tap, YHC thought, why not do […]
Better To Give Than Receive
After giving other PAX a chance to step up to the plate to one of BenGay’s multiple attempts to get a Q for Saturday’s workout at Epicenter, I figured what the crap. I was going to be there anyway, why not deliver the pain instead of taking it. With pain, it’s always better to give […]
How many Q’s does it take…
So… Just how many Q’s does it take to change a light bulb (or complete an Out-n-Back workout from the fountain)? Well lets see. #1 Uncle Jesse, the original Q that stepped up to take the lead. #2 Dixie Chick, who was asked by Uncle Jesse to get things started since his mileage required an […]
Practice Makes Perfect or FUQM
Today YHC chose one of my 3 favorite HeroWODs. It’s a real crowd pleaser, except that the only reason for the workout is a man chose the harder thing and died protecting our rights and freedoms. A man died leaving behind his wife and 3 children. That’s the reality of REDFriday. That’s the focus, that’s […]
Just the Two of Us
Refugee Q’d the final workout of his 8 wk of Thursdays last week. Uncle Jesse still has 5 more for his 4 months of UJ Q’s. So YHC decided that it was time to take it back to some old school Fury style beatdowns and would bat in the leadoff spot starting with this Thursday. […]
Gloves or no gloves?
As YHC rolled into the parking lot at 0505, there were a few pax already present and one nantan starting out on a run. This was a bit of a surprise as twitter was eerily quiet last night. But work was planned and it worked as well for a larger crowd as it would have […]
And then there were 2
YHC needed a break from some coupons and wanted to incorporate a little more running into today’s BC so instead of trying to reinvent the wheel, YHC modified the Starfish. When YHC pulled up this morning, a sinking suspicion arose in his mind that no one else might be coming due to quietness on Twitter […]