Warm-up Followed by Block Work
5:14 – Disclaimer 5:15 – warm-up (full body)…after full body warm-up, grab a coupon and go to the pavilion. Complete high reps of prescribed upper body and core (NO legs) exercises until recover is called at 6:00. Good work by all!
Stay Strapped or Get Clapped
Conditions- Sticky One minute warning and disclaimer were given. Not sure if Foreclosure heard it. He was just so elated that there were 600% more PAX for Fury today than there was Tuesday. 0500- lace your booties and follow me to E Laurel… Stop sign at E Laurel- 20 merkins/20 abs Mosey to Emerald Baptist […]
No one reads these do they
Test. Nothing happened.
Lake Fury’s Rain of Terror
If you don’t already know, there is a 50% chance of rain every time Fury is blessed with a Crayola Q. This morning was not a dry one. That didn’t stop four of us from getting some Fury quality work in. Here is what we did. Warm-up – 4 sets of 5 – merkins, dips, […]
That Moist Field
This was the first time I’ve had the Q at Talon, and probably the first Q I’ve had this year. We had few numbers. I blame marathons, skinny runners, and some guy named Hal. Here is what we did. WARMUP – 25 SSH 25 Cut-The-Grass 20 Merkins OYO Then off to fetch a block and […]
WWHD
Finally a brief reprieve from the rain and a chance to get these shirtless, pec-baring hunks out on the concrete for some hard-earned miles. Hal would be proud, at least of most of us. A large group embarked for a game of Pacer Chaser 5 miles up Grace. A few hung back for a low-key […]
Buckets, Burpees, and Bars
Conditions- perfect for a party of two One minute warning- still just me and the Nantan Disclaimer- seriously doubt it As we awkwardly stood there in the dark, waiting on a late PAX or two to come in on two wheels, the option of heading to Talon came up. But being Elite Furians, we decided […]
5 years plus 1 Day
Conditions: a nice 61* but impending humidity still there YHC wanted to Q an anniversary run this week but the date was a BC so He told Tweeter to give him Mon and Fri runs to mark the occasion. 5 years plus a day as YHC begins the 6th year with Greenwood’s finest and fittest […]
Summer’s Here
Due to a pre-warning of white pit bull on the 5 K route 11 pax made alternate plans for out n back down Main Street. The numbers at both AO’s were down a little but F3 Greenwood showed up at the FofF (no that’s not what that says)! 5K on Saturday and some did a […]
Remembering 2C, F3 Style
Disclaimer given at 4:59 Nice and humid Warm-up: In cadence – 20 side straddle hops, 20 cut the grass, 20 imperial walkers, 20 mountain climbers; on your own – 20 merkins and 20 air squats On the goal line with your coupon complete the following workout (time called at 5:54 for extended COT): “Remembering 2C […]