February 7, 2021

THE SCENE: Cooler morning, low 30s, suspect a cold front moving in… F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: Imperial Walkers  IC 10, Daisy Pickers IC 10, Hillbillies IC 15. THA-THANG: Run out to Walnut Grove Road and back, did one lap around the walking track. Did 2 sets of 15 squats IC. MARY: No Time. COUNT-OFF & NAME-O-RAMA: Chimney…

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January 31, 2021

Indian/Geese/Swedish Run with Conveyer Belts

THE SCENE: 55 and calm, perfect for some running. Tomb Raider and Beauty Shop had just finished their pre-ruck, they’re about 4 weeks into 75 Hard and are on track. OP, OJ and Hobo are ready as well, Choker rolls up. I was glad to see a good number of PAX as we needed it for what I had…

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January 24, 2021

Sunday Cruise’n

Scene:  Raining, 41 degrees… great conditions for an F3 workout. Materials: Ya’self and some kicks 👟 F3 Welcome & Disclaimer:  Check ☑️ Warm-O-Rama: 10 SSHs IC 15 Imperial Walkers IC 10 Butt Kickers IC 15 High Knees IC Stretch out for 2 minutes The THANG: 🏃🏻‍♂️💨 Hit the Green-Line for some miles and good conversation among PAX Mileage:  3.19…

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January 10, 2021

The 1977

SCENE: Gloomy with a chill DISCLAIMER: check THA THANG: 1.5 mile mosey to street near Walnut Grove (we picked up Tomb Raider and Beauty Shop along the way) 19x 77 yard sprints –> same # of bbsu after each sprint (190 bbsu total) 1.5 mile mosey back to the flag COT: Life is short. Time is precious. Prioritize it…

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December 27, 2020

The Traveler’s Gift

THE SCENE: Chef was finishing up a ruck with 158 pounds on his shoulders. He brought out an FNG too! F3 WELCOME & DISCLAIMER: Done and shared the 5 core principles with our FNG. WARM-O-RAMA: 1:00 High Knees 25 SSH IC 10 Mountain Climbers IC THA-THANG: 5k run at NMLB (no man left behind) pace. MARY: 30 Flutter Kicks…

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December 20, 2020

Green Mile 12-20

THE SCENE: Perfect gloom: a 45°F and dark, foggy morning.  YHC got turned around a bit on the trails this morning came blazing back right near the start time Hobo was leading two others in SSH. F3 WELCOME & DISCLAIMER:???not sure WARM-O-RAMA: (Hobo): SSH IC Daisy Pickers IC x6 Side Shuttle Burpees: Q leads 5 SSH in cadence once…

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December 13, 2020

Chasing Guerrouj

Scene: 31 degrees with dry pavement…  so it was dry enough for what I had planned plans. On a related note: O+ and Dawson went on a trail pre-run, got lost, they missed BC, O+ dropped a Duece, however they got in 8 miles though 💪🏼 and  found their way back in time for PLC…  we learned Dawson runs…

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December 7, 2020

Birthday Q at Green Mile

THE SCENE: Wet. F3 WELCOME & DISCLAIMER Done. WARM-O-RAMA: Normal Stuff. THA-THANG: GM… We Run. We discussed failures that changed us and making hard choices. MARY: Yes. COUNT-OFF & NAME-O-RAMA: 3 runners: Nature Boy, Yardsale, Slater 4 ruckers:Shoestring, Landline, Choker, Bootheel CIRCLE OF TRUST/BOM: Something profound. MOLESKIN: My birthday… Filling in as AOQ and on Q. I had also…

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December 1, 2020

12 Days of Christmas NAH just Run

Disclaimer:: typical, not a professional, your not paying nor paid to be here… Nor am I   warm o Rama: 12 IC— side straddle hops & cherry pickers 1 minute stretch on your own   Tha-Thing:  hunting for Santa’s reindeer, run to the Battleground ( paintball location) numerous exercise( high & low plank, mercans, hold squat) while we gather…

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November 15, 2020

The Gauntlet

THE SCENE:  Windy and damp but not very cold.  The thick blanket of fallen foliage covered the Green Mile course making it a bit slippery and a real ankle twister. F3 WELCOME & DISCLAIMER: I’m a professional archaeologist, not a cheerleader, not a fitness instructor, not a motivational speaker.  Modify only with severe pain or past injury history, not…

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