Smoked & Soaked

Posted on

Four PAX did EC hill sprints, eight PAX did EC pullups, and then 16 men total took the risk of pouring rain, and only had a little bit of a drizzle in the air and puddles on the ground to deal with – well, that and what QIC had in store. Warmup SSH x 25 […]

Rainy With a Chance of Merkins

Posted on

A forecast of rain meant that Right Swipe braved his EC 5k solo, while 14 PAX (including YHC) assembled in the gloom for a modified campus tour: visits to 5 of UNC-Chapel Hill’s 12 libraries. Warm-Up: SSH x 20 Imperial Walkers x 10 WMH x 10 Arm Circles and Reverse x 10 Harvester x 10 […]

B. O. M. B. S. away

Posted on

WARM UP Ricky Bobbie through town, to River Walk ending at Gold Park. Along the way Karaoke Right & Left sides, Butt Kickers, Bear Crawls over 2 bridges, 30 cadence Count Merkins, 20 cadence Count side shuffle hops, duck walk under trestle, finally planks. THE THANG: B O M B S away!! PAX partnered up […]

Gym Class Hero

Posted on

Since the first time YHC took my 2.1 to F3 at Sunnyside she has been excited about it every Friday.  I think it was her second visit when she started to apply the pressure for “us” to Q.  I signed up to Q, about 4 weeks out and every time F3 came up in conversation […]

Mammals and Sunshine

Posted on

TBR starts before sunrise and finishes after. Uzi aptly pointed out the we mammals really like the sun–it gives us energy. So with 3 pax posting this AM, the question is clearly where were the rest of you mammals? If you’re a mammal, you’ll enjoy TBR. It’s science dude, it’s not up for debate! Warm […]

Looking for a mountain

Posted on

I arrived at 5:55 to an empty parking lot. But in true F3 fashion, cars started rolling in (seemingly in unison) with 1 or 2 minutes to spare. All in all, 8 PAX and 2 “PAX best friends” gathered, exchanged pleasantries and headed out torches ablaze. “Are you looking for a Mountain?” As we rucked […]

The almost no burpees workout

Posted on

19 PAX came out for a wonderfully crisp Friday morning. We welcomed FNG Gonzo today! Warm-Up: IC SSH x 30 IC WMH x 20 IC Arm Circles x 10 IC reverse Arm Circles x 10 IC Good morning x 20 The Thang: 2 sets of 20 Peter Parker merkins and 20 IC lunges Count of […]

261

Posted on

‘All you need is the courage to believe in yourself and put one foot in front of the other’ 14 Men showed up at Westend for #61minutes© of #norunning©. Here are the meeting minutes… 00:00-3:47 Lover Boy warm up – ‘Working for theWeekend (Remastered)’ Keep moving transitioning when Q calls out exercise 3:48-4:30 Mosey to […]

Build the Wall, Build the PAX

Posted on

Important Note – Play this while reading:   January 26, 2018 Dearest Marciana, I pray to Mars that  this parchment finds you well from the wildland of Britannia.  We are preparing for our final march against the wildmen called the Picts and I wanted to give you a brief window into our day.  First I would […]

101 Birthday Burpees

Posted on

It was a great way to begin a celebration of 46 years with my guys at The Falcon.  My 2.0, Brawny, insisted on getting up this am with me and posting.  That was the best gift itself until he made me look like I was 46 and he 15.  Oh those days I remember.  It […]