Julie Moss

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Julie Moss inspired many women after being shown on ABC crawling across the finish line  of the 1982 Ironman Triathlon in one of the most dramatic finishes of all time. She has to be one of the toughest competitors of all time and a true example of pushing through the pain to achieve the desired […]

Choose the Harder Thing

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This morning 15 men looked out into the 35-degree rain and gloom and chose the harder thing, get out of bed and go out and get a workout. As the Cougar turned two today (she’s a year older but still as sexy as ever) we started at 5:30 to spend some extra time and give […]

The Terrible Mile

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13 PAX gathered to enjoy this balmy 45 degree winter morning.  We began with a fairly typical warm-up: 25 SSH, 10 Willie Mays Hayes, and 8 good mornings before moseying over to the track.  While YHC is normally resolute about his annual fitness goals, he’s perpetually negligent in an annual resolution to do more stretching.  […]

“Frickin’ idiots convention”

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I’m not sure why but Dr. Evil came to mind when I was reliving the morning workout.  Maybe it was the pinky (coupled with Goldmember) , as Golden Pinky lead the warm ups for the first time. Maybe its the geeky, bumbling ugly, bald guy that everyone inexplicably follows.  Maybe its the “frickin’ idiots convention” […]

On The Fly

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WARM UP: 20 IC SSH 1o IC imperial walker 10 IC Squats THE THANG: YHC discovered he was Q when he showed up.  So YHC made it up on the fly… Run to three rail fence. Sets of derkins on each rail with squats between sets:  15 derkins on lower rail, 15 squats, 12 derkins […]

12 Days of Wet PAXmas

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One of the great things about F3 workouts is when you show up each one is different and you never know what to expect. Today was not one of those days. With a pre-blast announcement that today we would be reprising the 12 Days of Christmas originally done by Dunphy it was pretty obvious what […]

Elevenses

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Warm-Up SSH, Squats, Standing Hammie & Quad Stretch, Arm Circles + Calf Stretch, Pax Choice   Main Event Mosey to Benches. Perform following sets in cadence (single count), beginning with 10 reps of one exercise and 1 of the other exercise, then 9 and 2, then 8 and 3, and so on down to 1 […]

Just keep moving

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Fifteen PAX arrived at the Cougar in the cold dawn, several of whom had already warmed their bones with intervals on the track. With all the Wednesday morning workout options these days, seeing that many PAX in the Cougary-gloom warms the heart and soul! Warm-up SSH (IC x 25) Imperial walkers (IC x 20) Merkins […]

Push and pull

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EC: several PAX showed up for intervals on the track. Warm up SSH, Imperial Walkers, Good Mornings, Willie Mays Hays The thang Mosey to track 5 burpees 50 m bear crawl 10 burpees 50 m bear crawl Mosey to back of building 10 “nikrems” (inverted merkin aka Australian pull up) on railing followed by BTTW, […]

Over the River and Through the Woods

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Fifteen PAX braved a chilly wandering Q this morning that took us down Culbreth Road and back up the formidable Highgrove Drive in SoVil. While the river was really Fan Branch Creek, and the woods were merely the buffer for SoVil from 15-501, we covered a lot of ground and did a few other fun […]