January 12, 2021

Tohubohu, Wheezer, and Couch Potato

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…

Read More

January 7, 2021

Honor your commitments

THE SCENE: Lots of pre-runners (6), 3 of which had their first ShieldLock meeting today! I loved seeing that and hope that their group has as big of an impact on their lives as mine has for me. F3 WELCOME & DISCLAIMER: Done quickly. I’m pretty sure these 18 men didn’t come out to chit chat. WARM-O-RAMA: [10x Hand…

Read More

January 5, 2021

BLOPs at Sunday 8 Track

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…

Read More

January 5, 2021

Moving with the Wind

THE SCENE: Windy @ the Wicket, but 40 degrees and no complaining. F3 WELCOME & DISCLAIMER: Given and adhered to. WARM-O-RAMA: 15 Side Straddle Hops – 10 Daisy Pickers – 15 Imperial Walkers  – 20 Arm Circles forward/backward THA-THING: 9 light poles down to Johnson Road. Run to each, then 10 hand-release merkins. Hold Al Gore until all in….

Read More

December 31, 2020

Turn the Lights Out on 2020

THE SCENE: Blazing Saddle; cold (36ish) and rain F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: SSH x 31 IC Lil’ mosey THA-THANG: 14 parking spots w/1 exercise card per/spot Karaoke Body Builder Bear Crawl Shoulder Tap Squat Flutter Kick Burpee Mtn Climber SSH WWII S/U Plank Jack Body Bag Builder CADDock American Hammer 1 PAX per spot AMRAP until timer…

Read More

December 30, 2020

Who are you chasing?

THE SCENE: Perfect 55-degree day. Everyone was in shorts. This may or may not have been a major reason I chose today to commit to a Q. F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: 20 SSH IC 15 Daisy Pickers IC 12 front arm circles IC 12 back arm circles IC THA-THANG: Split up into pairs. YHQ and AOQ partnered…

Read More

December 29, 2020

5 Rounds at Six Wicket

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…

Read More

December 22, 2020

Devonta Smith for Heisman!

THE SCENE: Cool, crisp morning. Perfect for all of the Fs. Wide Right was present. Captain O was excited. Cheez and I came across what seemed to be some teenaged ne’er do wells on our pre-ruck, but that’s a story for another time. F3 WELCOME & DISCLAIMER Given. Modify as necessary, but not UNTIL necessary. WARM-O-RAMA: Motivators, down from…

Read More

December 20, 2020

BLOPS @ 8-Track 12/20/2020

THE SCENE: Foggy and in the 40’s F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: Some stretching OYO THA-THANG: C.D. Smith loop MARY: Nope COUNT-OFF & NAME-O-RAMA: Done & done. 3 PAX   CIRCLE OF TRUST/BOM: Sometimes we wait for some sort of sign or nudge to take action. For some PAX that would like an earlier start, just want to…

Read More

December 19, 2020

12-17-2020 at The Saddle

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…

Read More