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…
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…
0So YHC comes in with the attitude that we need to do a little work this morning! So at 4:59 we had bells out and ready to roll. But at 5:00 am we had blocks too! Count me as impressed with the sense of urgency. So it was get with it time. Went like this: Warm – up SSH X 20 IW X 20 Cotton Pickers X 20 Grapevine stretches Mtn. Climbers X 20 Run…
4Party in the Parking Lot, Wolv’s 5 year F3 Anniversary Time flies when you are having fun and over the last 5 years I’ve has as much fun (by our own odd definition of fun) than most. It was a pleasure to Q today, on the 5th anniversary of my first F3 post. Here is how it went down: Warm-o-Rama After a brief disclaimer, YHC led the group in short mosey to the back…
7Just a Walk in the Park (whilst it was 88 degrees and Sunny) Pitch and I introduced ourselves as co-Q’s, a Disclaimer was disclaimed and then we took off … no warm-o-rama, ‘twas already hot outside. So let’s jump in shall we. Set 1 (Pitch) Cardio, Accelerators – while jogging through the park, Pitch offered the Pax intermittent breaks to do the following: Stop 1 – 5 Burpees Stop 2 – 5 Burpees, 10…
4We had 5 PAX post at the Black Flag for descending interval leg work, merkins and a partner variation of the 7 of Diamonds. Shades, Peg and myself thought that a pre run was a good idea, but we were mistaken. It was a toasty evening up on the Black Flag hill and we were winded before we even started. Multiple PAX complained of dehydration throughout the evening. The splitting headache that I woke up…
0Body By Fudd 3-22-21 My first VQ, I started off with disclaimer….We started with a light mosey up the hill and got into a circle. The warm-up was 25 SSHs, and 10 Merkin Pyramids After warm-up, I stepped off 25 yards….for 15 min. we bear crawled 12.5 yards, then finished the 12.5 yards with toy soldiers. At the end of the 25 yards, we did 5 SSHs, and mosey back to the beginning. After that…
2I got there about 30 minutes early to set up. I was on a phone call from work with an angry coworker. I saw a few guys huddled up with the flag so I planted Nant’an flag. They went off for a run I started setting up. Then they saw me a couple times setting up and they were curious what was gonna happen. I told them we were going to get some miles in.…
4With Grassy Knoll on IR, Speedracer and I took the Q. We had Dam to Dam coming in a few days and needed to get a light run in so we made the decision to leave the park and explore Paddlers Cove. Workout was simple, run a little bit do some work, run a little more, and add to what we had already done. Got in about 2.5 miles or so and did the following…
0We had 4 at the Brig January 27th including Fudd, Shades, Soft Shell, and myself (Captain Jack). The evening started nice and dry. It lasted about 2 minutes. We moseyed over to the circle for some warm up activities. Just a few exercises in the rain started. I planned to do the main event at the park entrance but shifted plans to the pavilions. I borrowed the main event from a Silent Bob Q over…
1