10 for a FMOM and Half Murph (minus the running)
FMOM? What’s an FMOM….keep reading to find out. Tweeter was on the docket to Q at Talon this morning and YHC was planning to head over to Fury to see what fun and games Sunshine had in store but Tweeter seems to be on the DL and called YHC last night and asked for a […]
Up and Down, Push, Pull, and Flip
4:59 1 minute warning 5 disclaimer Warmup: 20SSH IC, 20 Cut the Grass IC, 30 burpees. Get a block, back to the mailbox. 16s. Not 21, too long…11, not long enough. At top of hill, lunge steps holding block over head and leg raises holding block above body. At the bottom near median, merkins and […]
Our Truth & Our Salvation
MOGADISHU MILE 1 mile run 50 pull ups 4x rounds of 25 lunge steps (ea. leg) / 25 squats 4x rounds of 25 merkins / 25 yard sprint 100 thrusters 50 pull ups 1 mile run Prayer Requests – Pacer’s wife’s grandmother passed away, Pacer’s friend’s son died in a tragic hunting accident, continued prayers […]
E-Learning Friday
Conditions- brisk 50 degrees 0514- one minute warning and disclaimer 0515- blast off Some went far. Some went near. Some went fast. Some moseyed. Some stayed flat. Some ran for the hills. All returned safely. All took advantage of the gloom that we were given. COT- Countorama Nameorama Announcements- none Prayer requests/praise reports- none spoken. […]
Stanky Planks
I forgot I was supposed to Q today until Encinoman texted me last night and asked if I had a plan. No. No I do not have a plan. So I did what any great Q would do, I went to sleep. Upon awakening, I still didn’t have a plan. It did not come to […]
a THOROUGH warmup + Dora
October 3, 2020 – Q at Talon Disclaimer The Work: THOROUGH 15 minute warm-up included: (50 side straddle hops in cadence, 25 imperial walkers in cadence, 25 cut the grass in cadence, six activities of 20 reps in cadence for shoulder blast, 30-50 air squats on your own,  50 flutter kicks in cadence, 25 […]
Triple Header
I felt like a cattle farmer with all the USDA prime beefsteaks that showed to honor not one, not two, but three fallen heroes. Surely three workouts would fill up an entire 45 minutes. Not quite with these stud muffins. HEY BUDDY (Mark Goodell) 250 m run 5x rounds- 10 lunges, 10 squats, 10 sit-ups, […]
A Few Closing Remarks about IPC 2020
F3 Nation, YHC has been tasked with writing the wrap-up BB for IPC 2020 and one word comes to mind – CHANGE. The goal of the IPC when it started in 2018 was to develop something to crown the “Best of the Best”. But, what it morphed into this year was something that in the […]
It was Uphill BOTH Ways
YHC knew after his last Q at Fury that the next time we were going mobile to Junior the next time and this morning was the morning and 7 other PAX joined in the adventure. Disclaimer was given. We partnered up and each pair grabbed a coupon and off we went. One PAX ran with […]
Hump Day Run Day
Conditions were cooler than normal. Some ran, some walked, one did both. All left and all returned. We circled up, counted, named, and prayed.