Memory Lane
7 Pax took a trip down Memory Lane and revisited the original 1550 workout. We had some heat lighting, some tunes, and a lot of sweat. It went like this: 1550 Running Clock 60 min cap All Burpees are Burpee Block Jump Overs 15 Burpees and 50 big boys; 14 Burpees and 50 […]
Bricks for Everyone.
After picking up a load of bricks from F3 Kobiyashi’s house on Sunday I remembered I had the Q this week at the turtle, and thought it would be a great idea to have a brick party. So I came up with a workout centered around two bricks per pax, and wanted it to be […]
Capture The COVID-19 Flag – Week 6
Here it is….the last one. Things are returning to “normal” around here and so is F3Greenwood, so this will be the last challenge. The AOQs would like to thank you for playing along with this game of ours for the past 6 weeks and we hope that it has kept you entertained. And while, it […]
Quarles Modified and Loredo
A long long time ago in a galaxy far far away there was a Nantan named Flossy. Flossy used to show up with regularity. One Red Friday back in August 2016, Flossy showed up as the Q with a fire in his eye. He put a workout on those in attendance that day that put […]
21 Never Sounded so Good
Disclaimer might have been given, maybe not. No warm up required. Slight rain, Foreclosure suggested gazebo- sounded good. Tunes were 80’s rock hits. What we did: 21-15-9s 1- merkins, dips, ab of choice 2-merkins, dips, ab of choice 3. incline merkins, dips, ab of choice 4. squats, big bois, ab of choice 5. decline merkins, […]
Fa, la, lalalala, la, lalala, la
I think that’s how the smurf song went. Anyway, time to get back into the routine of doing backblasts. Additionally, we are quickly approaching Memorial Day, so i thought some Murph training would be helpful. It went like this: (S)Murph 1 miles run (up laurel and back) 5 rounds of: 10 Pullups 20 […]
MORRISON
Due to park closures RED Friday was conducted at Fury, under the gazebo. ” U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents […]
Capture The COVID-19 Flag – Week 5
Here we go again. Great participation last week. Great to see guys stretch themselves and push each other and get as many miles as possible. So, without further adieu, here’s week 5. It’s a familiar workout for those RED regulars and it’s a great benchwork workout. It’s simple and requires no equipment and is all […]
Capture The COVID-19 Flag – Week 4
“I just felt like runnin’”. The famous words of Forrest Gump is the theme for this weeks challenge. It’s pretty simple this week, track how many miles you run, walk, ruck, cover in bootcamps, etc. Capture the COVID-19 Flag Week 4 Challenge Track how many miles you cover this week during runs, bootcamps, rucks, walks, […]
Capture The COVID-19 Flag – Week 3
Congrats on completing week 2 and kudos to those of you out there who are stepping out of your comfort zones and pushing yourself. This weeks edition will feature “moving some weight over time”. But don’t fret runners, we will have a run focused challenge next week, so hang in there with us. For this […]