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 […]
Weather: Well Powder wasn’t there so you tell me… Thang: Start off with some SSH, the Humpy, Alternating Toe Touch, and IST Do a little partner mosey to the bottom of Hospital Hill. Partner 1 does 5-star jumps while partner 2 runs. Catch partner 2 then you run they […]
Woke up, drank coffee, donned safety gear (always), ran past Snuggles n’ Cuddles (also always), and arrived at the ER at 0528 to be greeted by 14 PAX. Great crowd this am at The Concrete Beast. The call on the workout was an easy one as it popped in YHC’s […]
Good Monday morning. I like kicking the week off with a strong ER workout. I haven’t been as consistent at ER lately…I need to do it every week. 0530 Warm-up: SSH x 12 IC, Beakers (ATT w/ a double-tap) x 12 IC [the PAX b*tched about how fast I was […]
“Sometimes I wonder if the Star boys could hang at an Expresso workout. Try it out, we won’t bite.” This morning’s workout was an Alexander County special. The Spoke. Brought to you by former Bethlehem resident Abraham and adjusted to fit the parking deck at the ER. YHC calls it […]
Here we go. Another backblast. Hey Patty, looks like it’s just me and you for now. Sprinkle in the occasional Fuse BB and that’s about it. Pretty soon, this will be our personal blog. Weather: Hot. Muggy. Warmup: SSH x5 IC 1 lap of Original ER Plank for the six […]
For once YHC did everything right on a Sunday night and actually preplanned to be at ER. He read the newsletter and saw that Retread had the Q. “Good!” he thought. “It will be a tough one. I need that so I’ll get up and go. I’ll also wear my best red tank […]
What a beautiful 50 degree F3TheER Monday morning. The day after Resurrection Sunday. He is Risen! May we all be reminded of this daily. 9 PAX show up for a beat down. Here’s how it went. warmup ssh 10ic humpys 10ic alt toe touch 10ic windmill 10ic Escalating Blimps Around […]
Still riding a high from this weekends F3 Hickory 4th anniversary convergence, but knowing that the P200 is just around the corner, the Q decided to put a few extra miles in this morning. Upon arrival he noticed that it was very quiet. Almost too quiet. Then he realized that […]
6 PAX got better at a sprint and merkin filled ER on Monday. If you quasi posted somewhere else around town for a run, well, you just did OK. Here’s how it played out. Warm-O-Rama Alternating Toe Touches 15 IC Humpy’s 10 IC Quad Stretches 5 each leg IC The […]
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