05:25 – YHC rolled up to the AO and 2 PAX were ready and waiting. Jam the flag into the hardest clay in St. Charles Parish and get started. The disclaimer was a little extended and thorough, because I knew what was planned for them, and the PAX really should …
Pax arrived at the predetermined place and time. Ocho must have thought the workout begins at ocho o’clock-o or something. After a couple minutes courtesy wait, the pax, sans Ocho, departed city hall on a new, mysterious and exploratory route into the gloom. No silly stuff today, just a good ole …
I’ll be out of town for the main event so I figured the least I could do was motivate/train my fellow uptowners for next week’s run. Everyone was game and spirits were high on this high dew point Monday. Another of our F3 brothers from the motherland, Sir Topham Hat …
Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin. WarmUp ArmCircles – Frontwards 11X & Backwards 10x No keep arms up Overhead Claps – 10X – to generate some air flow in sticky humidity Windmills – …
As we continue the weeklong birthday celebration, we moved the Plunge from Thursday to Wednesday due to the pool closing. With the divider moved, we have a full 50m pool today. Swim 100m, then swim underwater as far as you can, keep swimming. Rinse and repeat til times up. Or …
It wasn’t just another Stomp….it’s my birthday week stomp… 15 minutes out through the park, down the bayou and turnaround. Head to the track for sprints. Sprint the straightaways and slow jog/walk the curves. Countoff, namerama, shoutouts, and prayer… +1
Mr. “T” at the Gipper? Say it ain’t so. “I pity the fool who shows up to the Gipper not expecting to get a good beat down and leave sweating and taxed!” 8 PAX members converged on the Covington trailhead this Gloom to take on YHC and the letter “T” …
One of the more important body parts to focus on when riding a bicycle is your leg muscles. Duh! I know it is pretty obvious but it seems that many of the F3 workouts have a focus on the upper body and core. Now, there isn’t anything wrong with …
Independence Day! Freedom! Liberty! As the QIC put out the word on the Group Me chat on the evening of July 3rd that I was moving the Bucktown Coastie to Jefferson Playground, I heard nothing but crickets….Bueller?…Bueller? Given that many people travel on that holiday, I didn’t have high hopes …
What better way to start my birthday week than with some Spartacus. Can’t get too much Spartacus…and 12 men showed up to get some… DISCLAIMER and let’s mosey to the Warm-Up COP: -SSH x 30 IC -Mtn Climbers x 20 IC -Arm Circles x 30 IC (15 ea. dir.) Grab …
