With another year in the books the YHC arrived at the Scramble on his birthday Q. To no surprise the regulars, with the exception of one Bushwacker 🤔decided to post and celebrate in the festivities. Jumped into a short warmup before we embarked on our standard Scramble route.. Warmup 15 …
8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth! The usual disclaimer and off we go. Warm-up COP at the track: SSH x 20 IC IW x 20 IC Peter Parker x 20 IC Windmills x 15 IC Arm circles …
Douille was sick! Got the 455am text and of course – I knew I would cover it. I handed off my Friday Q so that Peaches and Angie’s List could have their VQ! So as I walked up at 529 – I gave the disclaimer and we were off. Ran …
El Guapo: When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there. I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train. I also thought it would …
Just like Armstrong Custer yhs took charge of the Q from 86 without a clue as to what to do. So we made it up as we went with disastrous consequences. Headed out for real quick mosey to the bandstand where did 21 SSH followed by 10 Burpees Deconstructed (10 …
I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down. We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle …
Not enough can be said about what we can achieve when we are held accountable.  I’d had a long week by Friday morning and the weekend wasn’t looking any better.  No need to get up at 5 right?  Not quite.  Roots had already texted earlier in the week to let …
As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork. The one thing about F3 I so greatly appreciate is the partner workouts. …
The Scene:Â The Knoll Conditions:Â Sunny. We passed the longest day of the year so only getting shorter from here, a la a time is coming when it’s still shady for this workout. Welcome Disclaimer Warm-a-Rama: Mosey’d the main loop before descending the hill toward the road, crossing and stopping in …
Oh yes, now we are in the dog days of summer. So not only did we have 80 degree temperature greeting us at 5:30 but let’s add 100% humidity as it rained the day before. Fun times and time for some upper-body work. As El Wire duly noted towards the …
