Let’s work on that pace!

We ran and had some sprint zones to try and work on our pace and heart rates.

Everyone got around 4-5.5 miles. Not sure how the pace went as the QIC ended up having to walk.

we ran a mile … Read More

Bad Idea

9 PAX  joined the QIC for a beautiful Saturday morning beatdown. The Q hasn’t lead a Saturday beatdown in a while and didn’t know what to expect. Ended up with 11 total by the end and with sweat a pouring.

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Spiders and Monkey and Bears…oh my!

8 studs joined YHC for a Friday gloom beatdown. For those who didn’t check the preblast they came not knowing what fun was planned. Indian run to flag poles for warorama

warmorama 30 SSH ic, 20 IST ic, 15 mtn … Read More

F3Kannon – Tuesday Weightday

Four respects and a wannabe decided to shuck the sheets and beat the dawn with their wings, and weights. Its Tuesday Weightday at Kannon which means bring something to work out with.

COP: SSH 15X Plank Jacks 15X Hillbillies 15X

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Burden Carry

8 PAX  joined the QIC for a “Good Friday” morning of suffering. The weather turned off cold and windy which made it a tough morning.

Warmaroma

SSH X 30 IC

IST’s X 15 IC

BSN’s X 10 IC

Arm Circles

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F3Kannon – Murph Practice

4 pax showed up on a beautiful Saturday spring morning to down their daily dose of pain. YHC spared no ounce of creativity in making sure those who came out would be duly impressed, so he called for a Murph.

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History Lesson with some pain!

6 other men joined the QIC this morning for a little history lesson and maybe a little pain…..maybe they will remember these dates and things???

Warmorama – Motivator to 6. QIC messed up!, 4 4×4’s, 15 BSN’s and 15 IST’c

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5+ miles around Kannon

7 road warriors came out to pound the pavement on run day

we ran the hillside of the loop to the end and back. Head wind and hills are worse. Monty was running from something as it was hard to … Read More

F3 Dads at Davis Lake

F3 Dads is officially ON next week Saturday 7am at Davis Lake!

Bsring all the 2.0’s (ages 4 and up) for a kid friendly, high energy and fun beat down. We will crawl like Spiderman, “grass sled” down … Read More

mini master!!!

so i had this planned and lo and behold our inglorious MQ whines he wants to do the workout, so i not so happily indulged him and catered to his futile capabilities to construe a new workout, and wouldn’t you … Read More