05/24/2021 - Apex - Tour De Apex
YHC’s birthday Q is a great time for a Tour De Apex! Warm-o-rama: SSH, tumbleweeds, weed pickers, merkins, sun gods, michael phelps 20 merkins, then mosey. Step-ups and Dips. Two…
Pax: Maaco
05/22/2021 - Special Event - F3C – Murder Mile 2021
The Goal: As many 1 mile loops as possible within the hour and ready to start at the top of each hour from 0500 – 0900. As I set at…
05/17/2021 - Apex - All the basebally BDs
WOR Mosey, SSHs, Imperial Walkers, Weed Pickers, Windmills, Copper Head Merkins (10), Cooper Head Squats, Sun Gods, Michael Phelps. The Thang 1 Field of Dreams. Set up a baseball diamond…
05/16/2021 - Redline - Southside loop
Simple loop Startex: Reformation Woodstock parking lot. Head down the Noonday Creek Trail and hit 92. Turn east and run up to Main Street, back to Startex. for a 5K…
05/10/2021 - Oz - Snakes!
Warm o’ Rama: Mosey to blankets. then a snake drill using the parking lot, including Jungle boys, Merkins, Flutter Kick, Lounges, Imperial walkers, and
05/11/2021 - Murph City - Murph 5-3-2
Warmorama – 6 count Burpees Weed pickers Sun Gods The Thang – Started the mile run with butt kickers and high knees. Completed the mile picking up the six and…
05/08/2021 - 3rd F - Q School
Warm-0-rama Mosey out to the field, stopping to plank on the 6 at halfway to keep all together. The Thang: Part 1 – High Dive – Sprint 100 Yards, 20…
04/27/2021 - Murph City - April Murph Test
Monthly Murph test. The thang: 1 mile run 10 sets – 5 pullups, 10 merkins, 15 squats 1 mile run 10 sets – 5 pullups, 10 merkins, 15 squats Unless…
04/25/2021 - WarTowne - Merkin Mile and Tabata
Four brave souls assailed the soaking environs of Hobgood Park and endured what the malicious QIC had orchestrated for them. The quartet moseyed from the flag to halfway around the…
04/29/2021 - Arena - Arena – Sandbag Day!
Mosey-walk to the field for warm-up exercises: SSH’s Mountain Climbers Copperhead Squats Oh yeah, this is F3. We meet outside; hot or cold, rain or shine. Modify as needed. The…