Another fine Wednesday in City Park with F3 crew. Nine men beat the fartsack and made their way to the shovel flag on Roosevelt Mall. Ideal temp of low 60’s and pleasant conditions for a hump day beatdown. YHC got word that a few guys would be running late so …
Sure, two can be as bad as one… but it wasn’t today. The Pelican and YHC had a great workout on this muggy November morning. Warmarama — 20X each IC: SSHs, Merkins, High Knees, Merkins, Butt Kicks, Merkins The Thang — 5K Mary — 20X each IC: LBCs, Right Side …
It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again. Perfect weather and a great turnout with 20 pax. After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup: …
I’m not sure how that song got in my head but it was appropriate for today’s workout. I had the honor of subbing for Rudy at Okwata as he progresses in his marathon training so this workout better be good. As I arrived at the AO, I saw Nip …
5:15am disclaimer for FNG Worm Ups In cadence: Side Straddle Hops 30 Wind Mills 20 Butt kicks. 25 ___The Thang____ Four post back 20 Merkins Bear crawl to next post 15 Merkins Bear crawl to next post 10 Merkins Bear crawl to next post 5 Merkins Up and down stairs …
P squared…K9’s Puddles and Pace Car joined us on our run this morning. After the brutal beatdown of our hamstrings at Rock City (thanks Triple Shift), it was time for a nice and easy run of 20 minutes out on the traditional route past the museum and along the bayou, and …
We just celebrated five (5) nights at the beach for Thanksgiving and I was coming home on Sunday with the responsibility of Q-ing an early Monday morning workout. I normally have a full page ‘Weinke’ designed but figured I would just wing it because who really would be there on …
A nippy black Friday morning with a pax of 3. Started with a mosey to the corner of St Charles and Calhoun. Then performed the following exercises moving up the incline and back down the opposite side to the starting point. 20 x jumping squats 20 x incline merkins 20 …
Well Captain Sparkles got a surprising welcome home for the 10K Friday. It was fun while it lasted but looks like 10K Friday’s are coming to an end. What I learned this gloom at 4:45am in 35% weather is be careful what you ask for because you just might get …
Strong F3 showing at The Turkey Day Race this morning with 15+ PAX, some regulars and some occasional gloomers. This 5 mile race had been kicked around in the CSAUP mix for a while and after seeing a bunch of F3 shirts representing YHC felt it constituted a backblast. Mother …
