I tried my best to EH the PAX to sign up for the 5 day challenge. Not nearly as intense as the POH, but we’re getting there. I had 3 other PAX decide to take it one. Goodwill, Audit, and Snips. Snips is even going for 6. However, I really […]
That’s the question on PBR’s mind until he saw Swinger pull in at 5:14AM. We posted the shovel flag and then began… warmup 20 SSH (pbr’s cadence count game was strong. Saying this because it’s funny hearing cadence called with only one other pax responding) Finkle Swings 10 each leg […]
Lots of discussion about CFA the night before my Q, so your YHC spent some time doing a little menu research and found some very interesting calorie facts. Our PAX frequent the respectable establishment (Aye Commando!) and were in need of some introduction to some nutritional information they may have […]
YHC actually arrived on time today amazingly enough. Snips rolled in on 2 wheels as usual (he’ll say he didn’t, but we all know) Warm up SSH x 20 Humpees x 20 Windmills x 20 Alternating Bouble Dogeys x 20 Spoke to the PAX about holding themselves accountable to get […]
CrossFit Dude: 5AM in the morning. Alarm awakens him. Latte? Check. Hair Products? Check. Temperature controlled environment? Check. Actual Weights? Check. Yoga Mat? Check. Well, not today! This morning we marched(ran) around CrossFit Lenoir 7 times. And on the 7th day(lap), the Walls came tumbling down. We exposed them to […]
So QIC gave a preblast Wednesday night, warm mornin ahead, I promised no running, and those arms would get ripped! Great to see double Bogey and The Friar posting another strength day! But they did get a 4 am prerun in, so there’s that. Wheres those Hc’s, I don’t know, […]
Oh my, how long has it been since I Q’d a workout! What could have I brought to the table to lead these men to get better? I don’t know; I’m just a runner, and everybody in F3 Lenoir knows that. I know, I can bring something we all love […]
Planning the night before for what I was going to wear for Prison Break, and I was pleasantly surprised to see a big 50 pop up on the temperature scale! Sure, it also had a 100% chance of rain, but you can’t argue with 50 in January. So, with way fewer […]
Warmup: SSH x 20 IC LAC x 20 IC Reverse x 20 IC ATT x 10 IC Abe Vigodas x 10 IC IST x 10 IC Jacob’s Ladder: Seven times up the hill, with an increasing number of burpees at the top each trip up (2,4,6,8,10,12,14) Merkin Mile: 25 merkins […]
7 brave PAX came out on Thursday morning to get better! It was pretty cold. YHC actually had to wear pants! Anyways, with the late arrival of Twin, we got underway….. Warmup Side Straddle Hops Imperial Storm Troopers Abagodas High Knees Humpies Arm Circles (forward & reverse) First up was […]
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