Flag Bearer Indian Run in the Rain & TABATA Warm-O-Rama 7pm ET Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, produce pickers and Windmills. That’s it, time to Move elsewhere. Lake Wylie’s Field Day Park was packed tonight! Soccer and Baseball Games ongoing with Kids and Parents all over the place on this dark and rainy night! It ‘twas a good time to show our Patriotism! The Work…
1Soccer Field, Swings & Monkey Bars Warm-O-Rama 5:15 it’s Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, Mountain Climbers and Hillbilly Walkers and off we go for a mosey around the school property. The Work – Part I. We ran around behind the school, up and down the sidewalks until we came to a series of benches. There we did 3 exercises: 20 dips, 20 step ups per…
0Modified Murph and Quarter Pounders Warm-O-Rama 5:15 Go Time! I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag. Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers. A few surprise, bonus exercises I learned from F3 Gastonia: 6-Shooters and Spider Monkeys. I saved the message until the ending COT. #DRP #ACCELERATION The Work First up, a steady mosey around the entire A.O. taking the sidewalk adjacent…
0YHC 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…
0The Brick Party Warm-O-Rama Multiple stretching exercises including, SSH’s, Abe Vigoda Windmills, Tesla Twisters, and Produce Pickers. Then a nice paced mosey around the track once then around the property some, then circle back to my truck to pick up some bricks. The Thang 1 Setup: 1 100-yard football field, with cones evenly spaced at 25, 50, 75, 100 yards. First, put the bricks down, and save them for later. Quarter Pounders: Run to the…
1So YHC was on deck for Crow’s Nest the day after the famous Lake Wylie Christmas Party, which he did not attend. But apparently a lot of others did so and to great enjoyment! Which is why we only had YHC and Speed Racer in the mix for boot camp and a couple of runners. So YHC fell back on some tried and true things that have worked before. Went like this: COP: SSH X…
0On a warm, humid South Carolina morning in July what could more befitting than a tall glass of buttermilk served with extreme personal service for breakfast in such a rural setting. Such was the case at Crow’s Nest this morning as 8 boot campers got with it Tesla style! Went like this: COP: 20 SSH 20 IW 20 Cotton Pickers Foot to hand stretch Mosey to the small hill for Triple Nickel: Bottom: 5 diamond…
1Party 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…
7Cool brisk morning for nice speed work at the infamous ‘Cuda. Gave the traditional disclaimer, including the “watch out for cars” and we were off. About half of the pax were participating in this weekend’s Dam to Dam race, I made the workout easier to modify as needed for those who were in ‘tapering mode”. 1/2 mile mosey warm run to Arby’s THANG Starting at Arby’s, quarter mile interval stride (beginning about 50% of 5K…
2It was freezing, disclaimer was given, no FNG’s so we started on a mosey to the front of the school. Stopped in the little parking lot and got to work. Exercise at one curb then sprint down and back. Overhead clap – 25 sprints Merkins – 25 sprints Freddy Mercury – 25 IC sprints Smurf’s Jacks – 25 sprints LBC – 25 sprints. Part 2 – we would do a modified crazy 8…
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