We had 9 PAX post at The Deep on Saturday for some body sculpting with rocks. Survey Says and Wild Thing joined me for a 3-mile pre workout mosey. The workout went something like this. Warm-Up 1/4 mile mosey around the parking lot and to the soccer field. PAX were instructed to line up along the baseline to complete the following warm-up 25yd High Knee Run, 15 High Knees IC 25yd Nur, 15 Flutter Squats…
1Carry your Bricks Warm-O-Rama 5:15am disclaim the legal stuff and then stretch out a bit and a few SSH’s. Then off to mosey awhile to the backyard playground, circle up in the middle of the soccer field for Warmups. Hilly Billy Walkers, Imperial-Squat-Walkers, Merkins, Mtn Climbers and SSH’s. The Real Thang On the way off the soccer field, we found some monkey bars, everyone finds a bar and do 10 pull ups OYO. Onward to…
0St Pattys day is one of my favorite days as it probably the only day that I don’t have to take any Crap for my Irish gear! Everyone enjoys celebrating and wearing green! Todays Q started like no other F3 workout with those who wished to participate, enjoying an Irish Car Bomb! The energy level at 5am was very high with the anticipation of taking the ICB and then working out! Well according to Shakespeare…
6It was a good morning for a run. Seven pax joined in on the fun. I had a four mile route planned, but I didn’t trust my instincts and thought we were lost around 2.5 miles. Had we just kept running we would have been good. So at each 1/4 mile, the PAX did 5 burpees, 10 merkins, 15 squats, and 20 american hammers (count one side) Announcements Charlotte Marathon this weekend. Wild Thing is…
0We had 29 at the Deep including White Snake, Survey Said, Ice Bear, Wild Thing, Shades, Pitch, Ringo, Peg, Quasimodo, Geppetto, Silent Bob, myself (Captain Jack), and lots of 2.0s. We started out with a modified disclaimer and some discussion of why the Dads come out and do F3. Silent Bob led a good warmup. Next, we moseyed over to the basketball hoop for Rock, Paper, Scissors, Burpee. It was just like Rock, Paper, Scissors…
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…
5YHC 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 seen this hill by Cannonball that we never use so I figured we would use it well today. I knew we wouldn’t break any Cuda rep count or mileage records but I was hoping we could take the elevation gain record today. The hill is about .72 miles from Cuda – it’s dark, it’s not very wide, the air is thick, and Crabbie said the cucumber smell could be attributed to nearby threatened copperheads.…
9I 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…
7Here we are, 10 days later, but better late than never. Quick and dirty backblast – 4 years ago I did a similar Q at the Deep, leveraging their track and football field. We had to change it up this time around to not tear up that field, but I think it was effective. Here we go: Long mosey to warm up the 24 boot campers in attendance and stretched / side straddle hopped, etc…
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