Uncategorized

More Speed and Steel…

Posted on

Warm up: In honor of our visitor from Roanoke, Cake, YHC felt is appropriate to honor our brother Dunphy with a traditional warm up lap with ‘hands up’. I soon found out that Dunphy does not use this exercise at his Roanoke AO but was assured by Cake that he will be reminded of his […]

Uncategorized

Just Hang in There

Posted on

Anyone that attends F3 regularly has probably had the experience of having to stop before the completion of a set of exercises.  This can happen because we hit muscle fatigue and we can’t physically perform another rep, or we start feeling tired and we mentally think we can’t do anymore.  I’d venture to guess it’s […]

Uncategorized

“Get off my lawn”

Posted on

3 welcomed Spartan training this morning including burpees and grip strengthening.   Another glorious morning welcoming 22 PAX and 1 angry neighbor who kindly asked us to “Move along, people are sleeping!” I’m pretty sure we weren’t even counting in cadence  but ho hum.  Regardless, the PAX persevered  by finding another hill for punishment.  There’s […]

Uncategorized

On to the Next One

Posted on

With Asheville in the rear view mirror, it’s time to find another big, hairy audacious goal.  After scaling a big mountain, what we fail to realize is that it can be surprisingly chilly on the other side of that mountain.  There’s an emotional letdown of going from something big and exciting back to everyday life. […]

Uncategorized

No Goats, No Glory

Posted on

9 PAX entered the gloom on a Tuesday morning for some early morning running. Warm Up One lap around the turf field SSH x 20 Willie Mays Hays x 10 Good morning x 10 Imperial Walker x 15 The Thang Jogged down Raleigh Road and turned into the parking lot for the softball fields Partner […]

Uncategorized

Vortex Quest

Posted on

We all need an epic quest every now and then—something that takes us out of our familiar surroundings and normal rhythms, demands that we exert ourselves to the fullest, and offers the opportunity for glory.  Twenty-two PAX went on a quest at the Vortex today.  While there were individual victories and many heroic performances (forgive […]

Uncategorized

The Crock Pot

Posted on

Sometimes it is a bit of a challenge to explain to my sad clown buddies what it is exactly about F3 that makes it such a huge deal in my life. I start off with the obvious F1 aspect…it is an awesome total body workout, great way to stay in shape, etc. Depending on who […]

Uncategorized

The Silent Treatment

Posted on

2 pax performed quite possibly the hardest EC ever. Good job Riggs.. we’ll leave it at that. Yesterday, my wife and I learned we have a baby girl coming around Christmas – its been a long, hard road and it felt good to know that I have a kid on the way with 10 fingers […]