We had 9 at the Black Flag including Tweety, Fudd, Psych, Madoff, Shades, Little Boy Blue, Ringo, Dovetail, and myself, Capt Jack. We started with a short jog and normal warm up activities. Next, we moseyed over to the circle for a Millennium. We started with the following list of 10 exercises and the goal of 1,000 reps. SSH, LBCs, Burpees, Squats, Merkins, Plank Jacks, Flutters, Lunges, Shoulder Taps, and Monkey Humpers We split into…
1We had 7 this cool evening at the Black Flag including Shades, Red October, Tweety, ACP, Dovetail, an FNG (Poutine), and myself (Captain Jack). Before starting, Shades gave the FNG a good overview of how F3 works. He’s down from Canada visiting Tweety and ACP. When time hit, we circled up and did typical activities like windmills, merkins, and imperial walkers. Next, we moseyed over to the circle by the baseball fields for a Walls…
08 PAX came out for a recovery workout at the Black Flag. YHC took the Q months ago, knowing that BRR bodies would be beaten and bruised and if I had to post the flag, I wanted control of the recovery. Peg, a fellow BRR runner, also posted knowing what we endured over the last few days. As more and more showed up that were not BRR runners, my mind quickly turned to how can…
1Tonight was a good night for YHC to throw down a Q spot at Black Flag. After doing my first triathalon sprint yesterday, it would be a good recovery for the short, but sweet butt kicking I got. So here’s how it all went down. Warm- up Short disclaimer and we started off moseying towards the entrance of the park, and then the glorious mumblechatter began. ” I thought Big Mac didn’t like to…
2It 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…
2YHC 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…
0I had the honor to Q the final workout at the original Black Flag AO at Good Samaritan Church. The site Q Shades and the SLT decided to move it going forward to the excellent Field Day Park in Paddler’s Cove, like The Brig AO. I heard a few men might be running a little before the main event so I showed up 30 minutes early and was happy to see the running was already…
7They say imitation is the sincerest form of flattery. Well that’s what the PAX at Black Flag got tonight. As one of only two representatives from F3 Lake Wylie (Big Mac) at the 8th edition of the Hog & Coyote down in Rock Hill, YHC thought that it was only proper that I share some of what I experienced at the event. It went down something like this… PAX assembled for a brief mosey around…
1Small crowd tonight with Pitch, Shades, and myself (Captain Jack). Both Shades and Pitch already appeared winded from a pre-run. The thick humidity probably didn’t help. We did typical warm-up stuff. Next we started the main event, Crazy Eights. This involved doing 8 reps of 8 exercises then running a figure 8 loop in the parking lot. We repeated this 8 times. As something new for me, I brought along some music. Pitch and Shades…
04 dudes made it out to Black Flag. None of us were in the mood to workout. Would have been a great night to just walk away and go home. But we didn’t. We worked really hard. Those in attendance said, “that was tough” and “man, my arms and shoulders are feeling it.” Indeed they were. The night went something like this. Warm up mosey and stop for Warm O Rama. Windmills, Cherry pickers, SSHs,…
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