So I’ll make this short and sweet! IT was COLD! If you were at ER Monday, where yhc had the Q then you know what today at the Tower looked like! Warmup, Abs, Food Lion for Ladders and Abs and Burpees, OH MY! COT- Be thankful for new beginnings and […]
Pre-run: 8 pax arrived at 0500 to run through Conover wearing Christmas costume attire. Centerfold set the pace. Since he was not actually wearing a costume (his wife’s sweater and shorts) he was able to set a ambitious pace, while the more spirited pax sweated through their polyester onesies. BEATDOWN: […]
Twas the morning before the morning before Christmas and all through the rain, 11 Pax showed up for some pre holiday pain. That’s all I got for the rhyming portion but here’s how it went down. Rainy, cold…..your typical recipe for a good old fashioned F3 workout. YHC has been […]
6 pax posted Copperhead Creek this morning and didn’t let the cold air keep them in the fart sack. You know with Christmas upon us and The Dude on Q, most of the pax just knew that 12 Day of Christmas beat down was coming. But no The Dude said […]
I know it happens at least once per workout – someone rips a huge, smelly one, but with that said… good Lord I’ve never smelled a worse poot in my life. Someone (Pump maybe?) laid the smack down in the LR end zone. Anywho, that has nothing to do with […]
This morning was a cold one, so we warmed up: 10 side-straddle hops in cadence 5 burpees oyo (to warm up) 10 humpies in cadence 5 more burpees oyo 10 windmills in cadence 5 more burpees oyo 10 storm troopers in cadence Then we mosey to the park and stop […]
The illustrious star…Best F3 geriatric AO in the ALX…make that the nation. 3 pax showed up for the pre run followed by a q by YHC. They say imitation is the greatest of flattery. This ones for you Short Sale. Warm-up 15 IC Side Straddle Hops Alternating Toe Touch hi […]
Countless men battled the relentless grip of the fartsack, four emerged victorious and shook a fist in the face of the sub-freezing morning. These four champions stumbled their way to Organ Grinder for a 5 am pre-run. Nearly three miles later another victorious fist shaker was discovered as we returned […]
4 PAX decided to play in the rain at The Mount this morning. Weather was better than it was about 3:30 when the thunderstorms rolled through the area, but it was still plenty wet (TWSS??) Warm up – x12, in cadence Alternating Toe Touch Imperial Storm Trooper Little Arm Circles […]
It has been a minute since I have been to the great AO that is called ER. I don’t know if it has been not wanting to get up on Mondays or the reason that I tell myself “my legs are tired after doing a long run Sunday afternoon”. Regardless […]
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