A Visit to the 5 and 10
Remember back in the day as a child when you tagged along with grandma to visit the five and ten store, or the five and dime? LOL Well this morning 16 pax took a “run” down memory lane and revisited the 5 and 10. Conditions: Warm and humid The Thang: Moderate 3/4 mile mosey to the “bowl” […]
A Day Without Polly…….
The Epicenter had a special 0630 start time to make sure pax could get a workout and have time to load up the 2.0’s for F3 Dads. So I roll out of bed 30 minutes early and head over to pick up Rodman who to my surprise (not really) is still asleep. After he is […]
Gun Show Maintenance
4 Pax took advantage of the opportunity to have a little maintenance preformed on the Guns and Abs. Conditions: 72° Disclaimer: Given at the Shovel Flag. Mosey to Pull-up Bars. Warm Up: 25 – Pull-ups 25 – Dips Grab a block and mosey to the field. Spoke: Complete exercise at the middle cone, run to […]
Shipyard gets a taste of Red
YHC back on the Q at the shipyard and wanting to push the limits a bit. With Saturday’s workout scheduled for an hour, I decided to modify one of my favorite Red Friday workouts to suit the friendly confines of the Shipyard. So we went with a modified Mogadishu mile. 11 PAX were on hand […]
Happy Birthday RED Friday
5/28/2015 is the “official” Birthday for RED Friday, but since that falls on a Sunday this year we decided to celebrate the official start to what is YHC’s favorite workout of the week today (8/26/2016). Thanks to a text from Juggernaut containing the Back Blast from the original workout YHC decided to redo that workout […]
Crying Tally Ho! while going Rogue
If you are a runner, why aren’t you running with F3 Greenwood? Training for the Blue Ridge Relay is almost at an end. Two weeks from today 24 men of F3 Greenwood will run from Grayson Highlands State Park in Grayson County, VA to Asheville, NC. This will be the last of YHC’s 5+ mile […]
No Grass, No Ants, No Runin
disclaimer…..forgotten YHC shook up Epicenter….(a little)….We took the flag and slowsyed to the coupons….coupon in hand, flag in hand, we slowsyed to the center of the Epicenter….flag planted in a grate over a storm drain, we did our thang….slow warm up YHC didn’t have this written down and now can’t remember (its been a loooong […]
The Ship Gets Bombed
When YHC signed up for this Q, I wanted to challenge the PAX not only physically, but mentally as well. Based on some of the groans heard and comments made, I’m thinking my plan worked. Conditions – Clear skies, cooler, and temps around 70 degrees. A crowd of 26 PAX were on hand to experience the bombing […]
#REDFriday turns ONE!
It’s hard to believe, really. One year ago, a few of us renegades who don’t fancy running as much as some of our more cheetah-like brethren decided that enough was enough and struck out to put in some work on Fridays. But we didn’t want it to be just any ole workout. We wanted it […]
Good old fashion muscle beatdown
7 Pax pulled themselves out of the fartsack and decided a good old fashion muscle beatdown at Fury would be how they started their day. Conditions: 70°and felt much better than what we’ve been working in. Disclaimer: I’m not a professional. You’re here voluntarily and only you can determine how good of a workout you […]