If you want to run at a fast pace, you need to train at a fast pace at least once a week. Interval training, where you alternate fast running with jogging or walking, is a very effective form of “speed work.” The training schedule begins in Week 1 with a workout of 5 x 400 meters. Run the 400s at about the pace you would run in a mile or 1600m race. Walk or jog…
2We had 15 pax this morning at F3Cannonball. Seeing no FNG’s I gave a brief disclaimer and then we said the Pledge of Allegiance. We took a long mosey around the parking lot and circled up in the adjacent campus near New River Church for the warmup. WARMUP SSH x 25 IC WINDMILL x 10 IC IMPERIAL WALKER x 10 IC MNC x 15 IC MERKIN x 10 IC PLANK JACKS x 20 IC MOUNTAIN…
0Today was the perfect example of “it looked better on paper.” 17 men decided to tackle Cannonball this morning. Here’s what we did: Warmup: 10 Low Slow Squats (IC) 10 Seal Jacks (IC) 10 Hillbilly Walkers (IC) The Thang Dora Round 1 (partner runs with their bell) 100 Curls 200 Squats 300 American Hammers Dora Round 2 (partner runs with their bell) 100 Tricep Extensions 200 Situps to Press 300 KB Swings 20 Bent over…
318 weight slingers and 4 walkers set their sights on Cannonball for a glorious Tuesday morning. PAX were advised upon arrival to grab their bell and if they were looking for an opportunity to accelerate their King, they should also grab a cindy. While the walkers were getting in their laps here’s what we did: Warmarama: SSH, Imperial Walkers, Hillbilly Walkers, Squats (low & slow). Main Event: 4 rounds ( 20/15/10/5 reps) Squats Clean &…
0Throwin’ Iron and Dropping Wisdom at Cannonball We had 17 on Q (11 bootcamp, 7 walkers) for some kettle-bellin and some thoughts on worrying. Here is how it went down: Warm-o-rama Disclaimer and a brief word about my bum left shoulder SSH, 20 IC Imperial Walkers, 12 IC Low slow squats, 10 IC downward dog, honeymooner 1/4 mile mosey with toy soldiers and karaoke The Thang: Station 1: 5 goblet squats and from the Bible:…
3Brisk morning 32 degrees, we circled up with disclaimer and then a quick warmup: stretch L/R and R/L 10 sec each 10 MNC IC 10 Produce Pickers IC 10 Windmills IC 10 SSR IC Mosey to parking lot: 12 days of Christmas with each pax taking the Cadence count we ended up with this: 12 Man Makers (Cha Ching) 44 Kettlebell swings (Bones) 60 Two hand curls (two Ferns) 72 Halos (Whiskey) 80 Upright rows…
3YHC is likely the only guy in the region that was raised by the WW II generation (expect a lot of the pax’s grandads were) so this was a very special day. I grew up listening to these guys tell about it (mostly pretty funny stories) and had an uncle that was the REAL DEAL when it came to war heros in my uncle Roy Fortner who led the 15th Air Force Mission over Berlin…
0We had 21 at Cannonball including Quasimodo, Bones, Silent Bob, Whiskey, Two Ferns, Geppetto, Speed Racer 353, Kaboom, Austin Powers, Ice Bear, Howler, Tesla, Carnival, Lucky Charms, Wolverine, FNG (Disbarred), Chardonnay, Cha Ching, Pitch, Eleanor, Captain Jack for a frosty morning. Most grabbed bells while walkers got walking and Speed Racer started his burpee payment in honor of having 20+ at the Crow’s Nest Monday. Those of us jumped into a 12 days of Christmas…
1From Maximus after his Q at Crows Nest… Royale just helped post this! In recent months, I’ve realized how I’ve been offended by so much. Events are happening, things are said or things are left unsaid and I choose to take offense to them. I want to share my thoughts with the PAX and hopefully, they’ll choose to not be offended. Mosey down the road to the back lot with a mix of butt kickers…
1We had 6 this morning for a cool work out. Started with intro, watches set and then we mosey. We ran a lap in the parking lot and headed up the stairs to 49. Ran north on 49 to the light and turned right heading towards the construction entrance. Warm up with 20 Moroccan Night Clubs, 12 windmill, 10 produce pickers, dropped down to stretch our backs in a superman pose, honeymooner, down dog, and…
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