Pre-run Notes: 4 Pax (Bluegrass, Etch a Sketch, Grasspatch, and YHC) enjoyed a variety of distances on a pre-run. We started at 4:41 from the Shovelflag and returned just in time to greet the Pax assembling and stretching. Beatdown Notes: One Minute Warning Disclaimer was given COP Side Straddle Hops 30 IC 5 Big Boys …
Conditions: 77 and humid 0515 disclaimer given Mosey to Trestle Crawl bears up the stairs COP 1 pax Crawl bear’d the stairs (that pax is the timer) while the other pax did COP of Ssh Squats Lbacs People’s chair Standard merkins Diamond merkins Wide merkins Crucifix merkins Mosey to the clock Bunny hope the stairs …
6/21 BB Killing Time at the #Timeshare f3retainer 4 mins ago Excuse me for hijacking the F3Louisville site. But yours truly is obligated to post a BackBlast from this morning’s beatdown at the beach, and this is as good a spot as any. Rolled in at 5:15 for my second post of this vacation week …
Conditions: HOT and Muggy. YHC showed up on time and several Pax were eagerly awaiting a great beatdown. Many more began to arrive and I knew we were gonna have a good time. YHC knew he was gonna loose some PAX to Rousey’s competitive Judo beatdown, but we had lots of PAX for the escalator …
Conditions: 79-80 degrees and humid This Q just happened to be my very first Q since starting this adventure with F3 several weeks back. Seeing each Pax come in one by one pulling up into the parking lot to show there support was without a doubt encouraging to say the least. Today’s workout was inspired …
Five Pax from MB, Louisville, Burlington, and Lake Murray regions gathered this morning for some fun and games in the park. Here’s how it all went down… -CONDITIONS- 74, humid, and dead still. -THE THANG- Disclaimer & Warm Up: Mosey to park SSH x 20 TTT x 10 Imperial Walker x 20 Windmill x 10 …
Conditions: 80s, foggy and slightly humid. My Q happened to fall on the heels of Father’s Day. YHC wanted to refresh my commitment to being the best possible #HIM to my family with an “I am 3rd” themed #weinke for the #BombSquad PAX. “I am 3rd” meaning the right priority a #HIM should have in …
Warm up- Side Straddle Hops in Cadence to 25, 10 merkins OYO, Little Baby Arm circles F/R in cadence- 15, Cherry Pickers 15 in cadence, Overhead Claps 15 in cadence, Overhead Press 15 in Cadence, 15 OYO Carolina Dry Docks, Mosey around the park. Exercise 21s 1-10 ( V-ups) West End of Basketball Court …
445AM… YHC rolls into a dark downtown Conway to drop off coupon on Elm Street. 450AM… I make my way to the AO and pass what looks to be three slow cheetahs… nope… just Etch, Bluegrass and Peach, out for a PreRun. Great work guys. 505AM… the PAX begin rolling in, and man did they …
As I pulled into the AO with the gate wide open around 4:40 not a soul too be found; However I knew Sunshine and Kitten would be arriving at the other side of the bridge soon. A quick stretch a little sip of the black coffee nectar and off in the darkness I went. Upon …
