09/01/2023 - Blacktop - I’m cooking dinner
WARMUP: stretching THE THANG: squats MARY: abs ANNOUNCEMENTS: where is wastewater COT: can’t
Pax: Lt. Dan
08/29/2023 - Brickyard - Touching the Trails
WARMUP: light stretching THE THANG: run to Boling park, loop the gravel trail and back to the flag ANNOUNCEMENTS: Pineapple Express Pine Mountain Field Trip, September 20th (that’s fall break)…
08/27/2023 - Redline - Add a egg to your ramen
WARMUP: light stretching among yourselves THE THANG: run Starbucks to Starbucks and all the hills in between. COT: best COT in F3C in Dunkin’ over coffee and
08/24/2023 - Radio Silence - Iron Pax Warm Up.
Several Pax complete a 2.25 mile pre run just to get things rolling. Warm up with SSH, Hill Billy walker in honor of Lt. Dan and The Count and their…
08/22/2023 - Brickyard - Terrific Tuesday
WARMUP: Run THE THANG: Run intervals: 12 x 400. After a 10-minute warm-up, run 12 x 400m repeats at your 5K pace, with 30 seconds of recovery. Then 10-minute cooldown.…
08/20/2023 - Redline - Redline – Dwelling Loop Trail Run.
WARMUP: no warm up, we run. THE THANG: Dwelling Loop @ Blankets and Hill Repeats on Sizes Rd, which only a few made it to the Hill Repeats due to…
08/19/2023 - Black Ops - Lt. Dan’s 2 Year F3 Anniversary @TheRonin
WARMUP: Mosey to back of the Etowah River Park Oval: 24 SSH 10 weed pickers 10 copper head squat 10 copper head merkins 10 toy soldiers THE THANG: 🔥 Impossible…
08/18/2023 - Clinic - Chowda’s VQ EPIC
WARMUP: Neck rolls, SSH, Weedpickers, Sun gods, Michael Phelps THE THANG: Part I – Tabata (30sec work/10 sec rest) – 2 Rounds with run stairs between 1. Overhead Air press…
08/16/2023 - Pineapple Express - Trails! Adventure! Twisted Ankles!
WARMUP: quick mosey and toy soldiers THE THANG: indigenous people run across the trails of mosquito Flats. Tenderloin decided it was not a big enough challenge for him so he…
08/13/2023 - Redline - Trail Day
WARMUP: running THE THANG: running MARY: running ANNOUNCEMENTS: a few COT: