February 17, 2021

Snow Balls

THE SCENE: Beautiful. I’m disoriented by the snow. Feels like we’re out West. YHC scoped out the scene and shoveled a snowball fight arena on the pickle ball coliseum. Cheez and Hobo ran up on us and the PAX assembled at Startex. F3 WELCOME & DISCLAIMER No FNGs. They knew what they were getting in to. WARM-O-RAMA: 52 SSH…

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February 15, 2021

Arcadia X Boot-Camp

02/15/21 @ Arcadia Scene:  13 degrees ‘but felt like’ -3.  Really pretty out.  Quiet.  Icy snow & sleet.  Perfect for an F3 workout.  I was starting to doubt if anyone was going to show although I kept looking down the road for Hobo to jog up, because I knew he lived within walking distance. Hobo pulled up as I…

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February 10, 2021

Currahee Mountain Men

AO: The Wolf THE SCENE: Actual 37/Feels Like 26 … it matters F3 WELCOME & DISCLAIMER:  WARM-O-RAMA: SSH x 25, DP x 10, Imperial Walker x 10, Shoulder Taps x 10 THA THANG:  Run 3,691 ft. from Startex to base of Currahee Mountain and partner up P1 begins bear-crawling up Currahee Mtn. while P2 completes 10 squats, 10 Merkins,…

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February 8, 2021

Post Game Calorie Burner

THE SCENE: About 35 degrees with no wind – nice February weather. Cantore and Hobo finished up strong pre-runs prior to the start. Pax were early…a number were there at 0520 ready to get after it! F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Side straddle hops IC x 20 Daisy Pickers IC x 10 Merkins IC x 15 Imperial Walkers…

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February 3, 2021

The Brickyard 500

THE SCENE: Cold AF. F3 WELCOME & DISCLAIMER If you ain’t first, you’re last! WARM-O-RAMA: SSH x 20 IC Daisy Pickers x 10 IC Eagle Wings (A real crowd pleaser) Everyone grab 2 bricks, don’t let your arms drop below horizontal for the entire session Arm Circles Forward x 20 IC Arm Circles Reverse x 20 IC Seal Claps…

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January 30, 2021

Wolfin’ at The Wolf

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…

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January 25, 2021

Howler 50

Scene: Foggy and blazing hot. WELCOME & DISCLAIMER WoR: WOLF Werkins x 20, Overhead Press x 20, Low Country Crab x 20, Freddie Mercury x 20 THA-THANG: Mosey to the Playground swings. 50 Bonnie Blairs (2=1)IC First PAX done, yells out FIFTY. Figure out who has lowest amount completed, all PAX then do needed reps to get them to 50….

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January 20, 2021


THE SCENE:  Still lots of cops out along Popular Ave.  Kept me 5 over for the second straight G-town AO commute day.  It was cold and frosty as I cruised around Riverdale school.  Nothing creepy about a mini-van driving around an elementary/middle school at 0435.  Passed Hobo on the road and as a formaility I asked him if he…

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January 18, 2021

MLK Jr CORE Principles

The Scene: 35 degrees. The dependable pre-runner Cantore was finishing up his solo run as I pulled in. Welcome and disclaimer: Given. Not a professional. Modify as needed, but only when necessary. Warm o rama: 35 side straddle hops IC 15 Imperial walkers IC 15 Hillbillies IC 10 Daisy Pickers IC Tha Thang: Run approximately 2 miles with 5…

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January 12, 2021

Sooo Many Jackets

THE SCENE: Cold but no snow. F3 WELCOME & DISCLAIMER Completed. WARM-O-RAMA: Warmup exercise at each light pole on way up path.  Ran halfway and bear crawled 2nd half: SSH Imperial Walkers Daisy Pickers Hillbillies Tempo Squats Dips Hand Release Merkins Carolina Dry Docks Burpees   THA-THANG: Start at top of path (or Riverdale’s jacket lost and found).  Do…

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