Lump Sided Q

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This was supposed to be a co-Q with Fish and Chips but since I was having so much fun decided to go for my VQ. Hope you guys enjoyed it as much as I did. Looking forward to many more.   Warmup SSH x 20 Arm Circles x 10 (and reverse) Jump Rope x 30 […]

Wristless

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While running backwards on the track, I took a nasty spill at Devil’s Ridge on Monday. I came down hard on my wrist. Fortunately, it is just sore and needed a few days of rest, which meant I had to devise a wristless workout plan for the Vortex. Congrats and welcome to all three FNGs: […]

Vortex and BOMBS

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17 PAX showed up on another humid day for some “fun” in the gloom.  6 PAX did a 5K EC. Warm Ups SSH x 25 WMH x 10 IW x 20 Good mornings x 15 Slow Merkins x 10 The Thang The Vortex PAX ran around the parking lot while a leader yelled out a […]

Stuff Happens

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INTRO On perhaps one of the most humid and warm mornings to date, 6 PAX met with the sun already creeping up over the horizon.  One came equipped with additional hydration. All did not come equipped with enough deet for this run. Circle up and let’s get started: WARM UP SSH WMH Imperial Walkers THE […]

Ode to Shinnecock Hills in 1995

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With the U.S. Open on the horizon I thought I would take a stroll down memory lane with the PAX.  Shinnecock Hills in Eastern Long Island has hosted our championship four times and this year will be the 5th time.  This morning we were paying homage to the 1995 Open that Corey Pavin won. Warmup […]

Stars & Stripes

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The energy was high as YHC rolled into Tobacco Road primed to honor Ol’ Glory on Flag Day.  YHC was pleased to see that there were 9 others waiting with shared enthusiasm including an FNG rocking a U.S. Navy shirt and admitting that he liked physical punishment.  He picked the perfect day for a patriotic […]

The Gravel Pit

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  I love F3 workouts because they involve whatever is around and whatever diabolical whims the Q has cooked up – from “fun” games, merkin wheels, ladders and pyramids, F3 workouts are great and sometimes CSAUP (Completely Stupid And Utterly Pointless), but always productive in sharpening your mind and body with your fellow F3 brothers. […]