1 PAX 0 FNGS Q: Duke PAX: Duke INTRO: YHC learned a valuable lesson this morning: check the weather before trying to schedule a pop-up run. WARM-O-RAMA: Toe touch 5 ICTorso twists 10 each side OYO THE THANG: 3.1 miles around the Pound parking median. MARY: YHC continued to question Read more…
8 PAX 0 FNGS Q: OneHit PAX: Gepetto, Maestro, Fun Run, Duke, Dill, Downy, IKEA, OneHit INTRO: we’re all out here on our own free will, f3 nor FPD are responsible, be careful WARM-O-RAMA: bear hugs, big arm circles & daisey pickers x 10 THE THANG: ran 2 laps around Read more…
4 PAX 0 FNGS Q: Fun Run PAX: Scooter, Dill, Downy, Fun Run INTRO: Disclaimer and 5CP WARM-O-RAMA: Willie Mays Hays, Daisy Pickers and SSH THE THANG: Started with 2 slow warm up laps and ended with 2 slow cool down laps. In between we alternated between fast lap (1:45) Read more…
14 PAX 0 FNGS Q: Tater Salad PAX: OneHit, Freebird, Downy, Pooh, CornFed, GPS, Spackler, SEC, Szcerbiack, Maestro, RunFlat, Bewyak, Sloppy Joe INTRO:Standard Big salute to Maestro and OneHit for completing the trifecta (Run, Ruck, Beatdown) WARM-O-RAMA:High kneesJumping beanSumo jacks5 4x4s THE THANG: Mosey to front lot Tabata2 rounds 1. Read more…
10 PAX 0 FNGS Q: Szczerbiak PAX: Spackler, Geppetto, Maestro, One Hit, Run Flat, Buick, Sloppy Joe, Scooter, SEC, Szczerbiak Ruck Log: 2.5 MilesBerthas: 1Temperature: 30 degree F We walked carrying heavy weights through the trails at Red Dawn. We talked about the weekly QPoint – Groups. Many Ruckers carried Read more…
11 PAX 0 FNGS Q: Sag PAX: Dill, Dirty Dawg, Ralph, Cabbage, Tonka, Slow Poke, Bull, SoCrates, Gator(R), Breadbox, Sag INTRO:Welcome and disclaimer. After a great ruck YHC decided to start with a beat down and end with some fun. WARM-O-RAMA:SSH-17ICDaisy Pickers-12ICStretch THE THANG:Mosey to top of Ralph’s Ridge, team Read more…
3 PAX 0 FNGS Q: OneHit PAX: Gepetto, Maestro, OneHit Interval Run: Warm-up: 2 laps200m- 50 sec200m-mosey400m- 1:40Stop for rest 90-120 sec800m- 3:30Stop for rest 90-120 sec800m- 3:30Stop for rest 90-120 sec400m-1:40Stop for rest 90-120sec200m-50sec200m-moseyCooldown 2 laps COT:Count-O-Rama, Name-O-Rama.Announcements – Prayer/Praise –
1 PAX 0 FNGS Q: Dill PAX: Dill Intro:Welcome to F3, Disclaimer: Push yourself but please don’t pull the hamstring again Warm-a-Rama:2 lap mosey Thang: 200m- 43sec200m-mosey400m- 1:43Stop for rest 90-120 sec800m- 3:28Stop for rest 90-120 sec800m- 3:36Stop for rest 90-120 sec400m-1:38Stop for rest 90-120sec200m-46 sec200m-mosey Mary: 1 lap mosey Read more…
12 PAX 0 FNGS Q: TI PAX: TI, Blazer, Blues Traveler, Boucher, Chaps, Qtip, Cub, Moon Dolphin, Seafood, Firefly, Algae, Pickle. INTRO:Credo, mission, 5 core, disclaimer Warm-up: • 20 jumping jacks• 20 mountain climbers• 20 squats• 20 lunges (10 each leg)• 10 push-ups• Indian run with 15 count jumprope at Read more…
10 PAX 0 FNGS Q: Dill PAX: DukeDillBreadboxSagTonkaSlowpokeRalphDirty DawgSoCrates Cabbage Intro:Welcome to F3, Disclaimer, Mission Statement It is the 4th Saturday of the month which marks the very first SLT meeting for the men of Forsyth. It is held during the 6am ruck and as always open to all men. Read more…