07/13/2022 - Clinic - Bear tracks
Warmarama of one side straddle hop. bear crawl and crawl bear for 300m on raid road track. 11/11s Merlin’s, run to squats, big boys, run to Bonnie Blair’s…
Pax: Subzero
07/01/2022 - Armory - Keep moving, moving, moving
warm-o-rama Started with a mosey around Cherokee HS. We stopped every 2 mins with following exercies. SSH, Imperial walker, weed pickers, sun gods and michael phelps. Back to startex to…
06/24/2022 - Clinic - Dirty 30’s
YHC thought the PAX needed a good old fashioned weight-room BD. “What weight you at????” glad you asked. Reached out to DEPENDS to get his most prized coupons. Coupons =…
06/18/2022 - The Ronin (Closed) - Mixed Bag at the Ronin
Warm-up: Run to the far side of the Big loop then circle up for a few IC exercises The Thang: Partner up for a little extended DORA of 150…
06/15/2022 - - Gain of function
Another beat down focused on adding mobility. We ran the big loop and had two stations. All motions were focused on stretching while using other muscles to work out. For…
06/06/2022 - - Zone 2
Ran 2 to 3.5 miles in Zone 2. Sprint in Zone
05/09/2022 - Clinic - Thpike Thyson
Intro Thanks to Careless Whisper who texted YHC Sunday night to apologize that he would miss YHC’s Q at the The Clinic… (record scratch sound)! YHC signed up for this…
05/09/2022 - - No dice
lmost brought the dice today, but we rolled with them last week, and I didn’t want to look like an unimaginative slacker. Yhc took it easy the whole time and…
05/02/2022 - Clinic - The Deathstar revisited
YHC has not q’ed since last summer due to injury, so it was like my VQ all over again. So we revisited that workout today. We moseyed the long way…
04/29/2022 - Armory - Peeing Our Initials in the Asphalt
Rattled off the mission statement: F3 plants, grows and serves small workout groups for men to reinvigorate male community leadership. SSHs, Windmills, Weed Pickers, CH squats and a good mosey.…