January 18, 2021

Bauer Hour 5: 2200-2245

THE SCENE: 10pm; Bauer Hour 5.  I had posted for the opener at 6pm, then went home for dinner and a few hours with the family before coming back out for my Q.  I figured the temp (low 30s), darkness, and 4 straight workouts would have thinned the crowd out a bit and we’d be down to just the…

Read More

January 14, 2021

Big Boy Superset

THE SCENE: A balmy 39 degrees with a parking lot full of pax. Largest group ever at the Armory. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Slaughter Starter 20 burpees oyo Daisy pickers 10 in cadence 10 tempo squats in cadence THA-THANG: With 15 pax we had to pair up. With one group of 3. 2  rounds of supersets lateral raises,…

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 4, 2021


THE SCENE: Chilly and quiet. Arrived about 15 minutes early and planted the flag. Steinbrenner and Halpert were finishing up a pre-run at a kill Steinbrenner pace, per Steinbrenner (#ISI). My FNG showed up early as well and we chatted for a bit. Then a mass of cars started to fill up the parking lot. The burritos bringing all…

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 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…

Read More

December 9, 2020

The Flying Men of the Levee

THE SCENE: Crisp 34 degrees this fine morning.  Frozen grass more like 25, but knowing the toughness of the PAX soon to arrive, not concerned. F3 WELCOME & DISCLAIMER Do your thing, modify as needed.  Discomfort is compulsory.  Pain – not so much WARM-O-RAMA: Short mosey around the lot. Lined up for shuttles across the parking surface. – Standing…

Read More

December 3, 2020

Armory Real Man Circuit

THE SCENE: 37 Degrees Spitting Rain. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Lost Count 20 Side Straddle Hops IC 10 Daisy Pickers IC 15 Imperial Walkers IC THA-THANG: Push Pull Circuit Blockees, Curls, Upright rows, Flys, Bent over flys Circuit with 100 count weighted jump rope as timer 2 rounds Lawnmowers pulls, Derkins, Big 21 easy curls, 100 count weighted…

Read More

November 27, 2020

Keep It Simple Stupid

THE SCENE: 40ish and clear. YHC joined, Steinbrenner, Nature Boy, and Red Light for a little pre-ruckage. FYI, Red Light’s sound effects start before 0530. F3 WELCOME & DISCLAIMER dun WARM-O-RAMA: Motivators down from 6 Imperial Walkers x 15 IC Daisy Pickers x 13 IC Hillbillies x 15 IC Bat Wings x 15 IC THA-THANG: Mosey to the big…

Read More

November 24, 2020

That’s where my shoulders are

THE SCENE: 30 something degrees…cold with a bit of fog hanging over the baseball fields F3 WELCOME & DISCLAIMER: Welcomed and Disclaimed WARM-O-RAMA: 20 – SSH 10 – Daisy Pickers 11 – Imperial Walkers 10 – Merkins IC (so really 20 if you’re counting) Mosey to the concession stand 10 – Derkins IC (so really 20 if you’re counting)…

Read More