THE SCENE: Woody, Cantore, and YHC got 3.98 pre-run miles in. Conditions were favorable. F3 WELCOME & DISCLAIMER Yes, indeed. WARM-O-RAMA: SSH’s x20 IC IW’s x10 IC Hillbillies x10 IC Arm circles x10 IC forwards and backwards Merkins x10 IC THA-THANG: W.O.L.F. Mosey to the rink. Get a partner. Complete 100 of each exercise. One partner does reps while…
THE SCENE: Quite cold. 23* during a solo pre-run. 25* at 0530. Thankfully not much wind and it was dry. F3 WELCOME & DISCLAIMER Indeed I did. WARM-O-RAMA: SSH’s x20 IC (no motivators since Lochte smartsacked after his 2.0 was up all night) IW’s x15 IC Merkins x10 IC Alternating Leg Lunges x10 IC (for Brutus, who was not…
THE SCENE: High 30’s. Brisk, baby. F3 WELCOME & DISCLAIMER Accomplished. WARM-O-RAMA: SSH’s, IW’s, Daisy Pickers, Hillbillies THA-THANG: Ran the 8 Track. Encouraged PAX before we stepped off to ask each other “How are your 3 F’s?” to generate discussion around the true purpose of F3….to accelerate all 3 F’s. MARY: Dealer’s choice to a few dudes COUNT-OFF…
THE SCENE: 36* with a real feel of 30. YHC had looked the night before at the forecast in South Carolina, where YHC’s parents were vacationing, and mistook the forecast there for the forecast here. I was underdressed by almost 15*. We had a pack of pre-runners this morning (Hobo, Halpert, Cantore, Ryan Howard, Steinbrenner, Nature Boy, maybe one…
THE SCENE: 28* and wonderful. Chicken Little from Waxhaw, NC, joined us. Their region posted weekly relay editions of the Iron Pax workouts to try to prove some PAX were fudging their times/reps. He didn’t know what he was in for. Then Speaker showed up in his dino suit. #notacult F3 WELCOME & DISCLAIMER Modify as necessary but don’t…
THE SCENE: Cold-ish F3 WELCOME & DISCLAIMER Yep WARM-O-RAMA: Probably SSH’s, IW’s, Hillbillies, and Merkins THA-THANG: Partner up. Each pair does 100 total of each exercise. One partner does reps while the other runs around the next parking lot island. Then flapjack. Exercises were Bonnie Blairs (2=1), Flutter Kicks (4 count). Mosey to baseball complex 1 min wall…
THE SCENE: 34* crisp and clear F3 WELCOME & DISCLAIMER Understood to be so. WARM-O-RAMA: OYO THA-THANG: 8 Track – 4.45 mi loop MARY: She stayed home. COUNT-OFF & NAME-O-RAMA: Nature Boy, Billy Blanks, Cheezsteak CIRCLE OF TRUST/BOM: Billy shared his desire to be an intentional parent. Nature Boy talked about wanting to invest more in his children,…
THE SCENE: Low 40’s and clear. There was pre-bagging at The Armory because Lochte couldn’t stand NOT being on Q – so he was pre-Q. We did 5 circuits of 5 sandbag burpees, 10 picnic bench step ups, 20 squats with a bag, then ran laps around the pond. Hobo, William E. Blanks, Lochte, and YHC were present. Also,…
THE SCENE: Mid-40’s and brisk. This is the weather that Derek Jeter was at his best. F3 WELCOME & DISCLAIMER I did a thorough disclaimer. I did not repeat the disclaimer when Meter Maid finally arrived. WARM-O-RAMA: SSH IW Hillblillies Merkins On Deck Circle – stretch OYO before batters up THA-THANG: In honor of the MLB playoffs, and…
