Roundy Round
Another week of Hustle and another week of the LactateThreshold training in the books. Last weeks ladder workout with minimal recovery time was tough – and this week proved to be right in line. TheThang 5 min WarmUp 3 rounds: 10 mins @ pace 3 mins @ recovery The plan from South Charlotte that […]
Post Cannonball madness
Another Encino man Q? After the Cannonball run I was thinking about maybe toning it down some, but I quickly change my mind on that. We are here to get better and that sometimes hurts.So let’s get started! Disclamer given at 5:15 warmups: 20 SSH, 10 mow the grass,15 mountain climbers, and a 20 count […]
Post-CannonBall Starbucks Run
The expectation was very low today for big numbers. Many PAX were licking their wounds from the CSAUP Cannonball Run yesterday. It was probably one of the toughest workouts in F3Greenwood history (y’all correct me if I’m wrong). Also, today is Mother’s day. So, I expect many PAX were home doing what good husbands should […]
Pre-Cannonball Run Hill Work
Weather: Temp 57*, Wind WSW 3mph, Humidity 100%, Barometric Pressure 30.07, Waning crescent moon at 17% illumination Disclaimer given (and partially hijacked by an unidentified dentist). The Thang: 15 pax showed for a pre-Cannonball Run workout which included a mix of hill work in The Bowl and some out-n-back running. All returned by 0600. COT […]
How are your legs SouthernBelle?
This will be the worst version of this BackBlast I could possibly write, details will be limited. It’s already later than I wanted to be awake with a REDFriday HC already in place. WarmUp 10 fast SSH IC 1 burpee 10 fast SSH 2 burpees 10 fast SSH 3 burpees 10 fast SSH 4 burpees […]
Three Years and a Weird Collective of Early-Rising Crazies
Yesterday was the third Anniversary of F3 Greenwood. 37 pax gathered at Starbucks for a little rucking and running. Most guys ran the traditional 5K route. We will officially celebrate on Saturday with the running-infused bootcamp activity we are calling the Cannonball Run. The teams have been selected, and the mumble chatter will only grow […]
Threes company
YHC was feeling drained when I woke up today, and thought if I didn’t have the Q I would have fartsacked, but that’s why it’s good to step up and lead every once in awhile. Weather: Perfect! Disclamer given. Warmups: 20 SSH, 10 little baby arm circles forward, back, overhead, and front, 15 now the […]
Humpty Dumpty had a Great Fall
Conditions: 63 and windy Warmup (all in cadence except the Merkins) SSH (30) Imperial Walkers (25) Merkins (down/up 10 count) Arm Circles (25 forward/30 Reverse) Grab a coupon and circle back up. The Workout Round 1 50 OH Presses 10 Flutter Kicks 40 OH Presses 20 Flutter Kicks 30 OH Presses 30 Flutter Kicks 20 […]
Shaky COT
YHC has been trying to get back into the groove of posting regularly after the birth of a new 2.0 and thus trying to get into a new routine around the house. In my opinion, the best way to do this is to sign up for a Q. Even an easy run Q is enough […]
Blu/Encino combo
Early Tweet from Uncle Jesse said he wasn’t going to make his scheduled Q. So Encinoman and YHC decided to split it. Encinoman took the first part. By the way, when we arrived the gates (small chains) were still locked. He informed the group that neither one of us were professionals, and let us into […]