QIC wanted to provide some continuing education to the 10 dedicated PAX who posted on this cold morning. So an A-Z chart with an exercise assigned to each letter was created with the idea that each PAX would spell their full name with pain. But in true F3 spirit, QIC wanted all to suffer the […]
Category: The Dawg House
Whetstone Preblast
MeCa Pax, Are you in need of “sharpening” in your life that includes but also goes beyond the 1st F? Do you desire to share what you have learned in your life journey so that you can impact the life of another man? If you answered yes to either of these, then F3 Whetstone is […]
I thought Amway was coming
I went back into the archives and pulled the old pay-in/pay-out workout out because I thought Amway said he was coming to visit the old stomping grounds. Pay-in/pay-out was one of his first workouts, if not his actual first and he loved it. Oh well, maybe next time. Mosey – regular, high knees, butt kickers, […]
WWWD……What Wexler Would’ve Done!
Disclaimer Warm up run with Karaoke, Hi Knees, Butt Kickers, Skips complete series of 3 exercises from list then drop the first exercise and add the next exercise on the list, repeating two of the original series. As we are doing the series of exercises the Pax 2 at a time break off and run […]
Friday cruise with some pain…
YHC was scared of rain and skipped the Friday cruise like tre rest of the Dawgs, except Berlin #respect. As a make up, YHC decided to change plans and make Friday run heavy. It went something like this… Warm-a-rama Mosey about for a bit… then circle up. SSH – x20 IC, Hillbilly x15 IC, Windmills x10 […]
7… no wait! 8 Dawgs on the loose!
Two packs of Dawgs left the parking lot to run some laps! The Greyhounds picked up a stray along the way and the Pugs moseyed around. 3-6 miles completed – great work guys!
The Hills are alive without the sound of music!
Avoiding Sharnado with a 5:10 Am Q-signup, YHC had only two ideas, use the hill and finish with some Broga. Arriving at the Dawg House, YHC noticed a new face but familiar face and was trying to put a name to it when “Berlin” announced he was returning from a 22 month layoff! In what […]
Off to the Races!
Following up on the Dawg Track workout from Tuesday a group of 7 Dawgs hit the streets for some more speed work. After a 3 – 4 mile mosey through the neighborhood the Dawgs gathered together and set up a handicapped race back to the House. Runners were started based upon their projected pace. (slower […]
I am not a professional..
Disclaimer – Modify as necessary – this workout is free and you get what you pay for.. Mosey along the lines side straddle, hi knees, butt kickers, karaoke, front-backwards, skips meet up at flag poles: Low slow squats x 10 IC Mary Katherine’s x 20 Decline CDDs x 20 Crab walk 180 Jump Squats Diamond […]
Speed work at the Dawg Track
7 Dawgs went racing today on the half mile track! 1 mile warm up partner up and race around the block in opposite directions meet your partner and return the way you came trying to push the meet point in your partners direction! 2 times in same direction then 2 more times in the opposite […]