Modern Day Warrior – Mean, Mean Stride Taken from the final chapters of that little, thin, red book Before introducing myself and providing the disclaimer, I asked the 3 HIMs in attendance if anyone had read the book “Freed to Lead” In return I got a bunch of head shakes and so I talked to the guys about Tom Sawyer, RUSH and why I titled the workout Modern Day Warrior. Next, I said the legal…
2It’s time to get the 2.0’s out to The Deep for an F3 Dad’s Workout!!! WHAT: F3 Dads workouts are a kid-friendly way to jack up the heart rate, while spending quality time with your kids. An F3 Dads workout resembles a normal F3 workout (outside, free, COP, COT, nicknames), but is structured to get the 2.0s involved by being more fun focused. WHO: All 2.0’s (boys and girls) who can run. Grandchildren, nieces, and…
1It was a dark and stormy night. I pulled into the lot and there were just four vehicles. Two parks n rec vehicles, mine, and Gucci’s. Yes, there was some lightening in the distance, but the park offers some safe dry options. Gucci and I stayed under the overhand of the lighthouse the whole workout. We were only soaked from sweat not rain. We started with a couple standard warm up exercises. Then we dived…
2First of many black diamonds to come kicked off at Nanny’s Mountain where 4 brave souls did non stop hill work for 45 min. The pax did well and arrived about 10 min before the start to get plenty of stretching / warm up in, except Capt Jack, who didn’t need it, because he ran to Nanny’s from his house!!!! Crazy Jack, always pre and post running. Black Diamond rules – 1x per month, Q…
5Thanks for the opportunity to Lead, we had 11 with 7 MOD and 4 Life Preservers! I started off with disclaimer which was very short since all were veterans of F3! I asked each guy to only think of positive thoughts and share about each of the following: Wife, any relative, and Finally their Mom. We each took a turn between each rep to talk about the Positive we see in each of them. Good…
1YHC had the Q for Black Flag. I didn’t quite know what to plan for this Q. Weather was hit or miss on the rain and had a few options depending on who was to post. Red Ryder was already there when I pulled up, then Gucci and Fudd. Softshell and Wild Thing rucked from their houses and Captain Jack rolled in just in time. Knowing in the back of my head, Wild Thing wanted…
0Three of us ran to the roundabout and back then did loops around the school. It was humid and fun. thanks, Bono
0Its been one year since this night AO started and its been a great year. We have had some great Q’s. EH’d guys on the fly and had a great time doing it. I promoted the anniversary for a few weeks and there was a special request from the Nan’tan, Two Ferns to lead the warmup. I was happy to oblige. Warmup: Ferns led us down to the pool house in paddlers had us…
3Big Circles at Barracuda Twas a coolish but typically humid morn for me and the 5 studs that decided to take on the region’s toughest workout of every week. Here is how it went down: YHC dropped the typical disclaimer, no FNGs this day so the vets knew what was going to be next. Warm-o-rama 20 SSH IC 12 Imperial Walkers, IC 10 Low slow squats, IC The Thang We ran 0.65 miles from Starbucks…
3#TheWin in honor of F3 Greenwood Brut’s Dad From Michael Wieneke (F3 Brut) of F3 Greenwood in Honor of his Dad who pass on July 8, 2021. I introduced myself, said the disclaimer, then we got started on Warm-O-Rama which consisted of 13 Reps per Exercise: Mtn Climbers, Shoulder Taps, Plank Hold, Imperial Walkers, Side Straddle Hops and Hillbilly Walkers Then run a Quick Mosey of 4 laps around the ball field or just at 1…
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