Da Intro consisted uv: “This is F3. It doesn’t cost yas nuthin. No broads allowed. Its outside no matter what. Today I’m gonna tell yas what to do…but next time it might…
The warmup: circle arms arm circles abe vigoda michael phelps weed pickers mosey (two laps) The Thang: pyramid of pain – work your way across, up, and back down the…
I was really looking forward to Coupon Friday. Once we realized that the QIC was running late, I decided to run it myself. Delilah had brought out an FNG &…
Spike’s gauntlet from the prior Monday to “bring it” in the summer heat led your QiC to worry over the weekend leading up to the morning’s gloom. Fear of making…
Conditions : 75°F , feels like 81, and 88% humidity. Cloudy. 10 PAX posted DISCLAIMER : A hearty disclaimer as given by YHC, as Trigger reminded me to mention that…
There once was a man named El Toro, who was signed up to Q in the morrow. He explained that he goofed and was very aloof, but still Einstein expressed…
YHC busted out the new red shoes and no hat look is going strong. Trigger and YHC ran. New shoes gave me a blister so I cut it at 4mi…
Warmup: dialup stretch / arm circles / SSHs The thang: today the PA mask mandate has been lifted after 439days. We exercised 45secs and rested 22secs. Not so lazy boys…
Conditions – Rainy and cool. Improvement over hot and humid Disclaimer and F3 Core Principles delivered. Prompt start. Cheers Toledo Warm Up 20 SSH IC, 10 Low slow squats IC,…
You only get one VQ… so I had to make it count. Conditions were muggy, grateful for the excellent turnout! Warmup: Arm Circles Circle Arms Merkins – 20 Mosey to…