AO: f3kannon Q: Grandmaster PAX: Cupid, Loafer, Steel Cannon, The Burgh FNGs: None COUNT: 5 The Q must take responsibility for the result of the workout. So when TheBurgh said he could only stay for 15 mins, what was planned to be the last stop of the day became the first stop. Then Loafer said […]
Tag: Loafer
Thursday – Thor’s Day – Day of Thunder- so Run Away!!
AO: f3kannon Q: Cupid PAX: Loafer, Sir Topham Hatt, Cupid FNGs: None COUNT: 3 New art sculpture placed in the yard next to the parking deck. Very nice…. WARMUP: Fart THE THANG: Run the gloom out of K-Town. Stayed the course. Mission accomplished. Thor averted. MARY: no,sir. ANNOUNCEMENTS: COT: lifted up injured pax. Prayed for […]
Swinging Bells and Slinging Smells!
AO: f3kannon Q: Big Tuna PAX: backdraft, Squid, Grandmaster, ChopSaw, Loafer FNGs: None COUNT: 6 WARMUP: 6 pax gathered together and headed to the top of the deck for typical warm-up – SSH, windmills, arm circles, mericans, hillbillies, arm circles, toy soldiers, etc. THE THANG: Part 1 – we started on level 5 and stopped […]
Lifting heavy things
AO: f3kannon Q: Squid PAX: Grandmaster, Squid, Cupid, backdraft, Loafer FNGs: None COUNT: 5 WARMUP: 25 in cadence of the following high knee claps, Imperial Storm Troopers, Squats, and high knee push downs. THE THANG: grab your weight and lets do 70 reps of the following exercises. Lawn Mower pulls each arm, curls, squats, military […]
Some ran, some walked and someone pooped
AO: f3kannon Q: Sir Topham Hatt PAX: Sir Topham Hatt, Squid, Loafer, trickdaddy, The Temp FNGs: None COUNT: 5 YHC called for a some speed and hills work. Then we rolled out. WARMUP: light jog to police station round about and back to biochemistry lane for the start. THE THANG: we did speed work for […]
Greenway!
AO: f3kannon Q: Big Country PAX: Big Country, Audit, ChopSaw, Loafer, Sir Topham Hatt, Squid FNGs: None COUNT: 6 WARMUP: Pre-run THE THANG: We ran the greenway through Village Park and the inner loop. COT: Prayers for the men of F3.
pollination run
AO: f3kannon Q: backdraft PAX: backdraft, ChopSaw, Squid, Grandmaster, Reboot, Loafer, trickdaddy, Cupid, Sir Topham Hatt FNGs: None COUNT: 9 WARMUP: pre run of course / pre sleep for gm THE THANG: run thru pollen laden air to f then suicides on Vance then to 3rd and back to mary after loops on the shoe. […]
Drug Run and Rucking in K-Town
AO: f3kannon Q: Reboot PAX: backdraft, Big Country, Cupid, Loafer, Grandmaster, trickdaddy, The Burgh, Squid FNGs: None COUNT: 9 WARMUP: Stretching THE THANG: Ruckers and guest Bill Young took in the sites of K-Town. The runners made a Drug Run. MARY: ANNOUNCEMENTS: Robert Tucker 5K race this weekend. COT: Prayers for the Pax, The Burgh’s […]
Do your part! Clean up K-town air!
AO: f3kannon Q: Cupid PAX: Loafer, Squid, backdraft, Cupid FNGs: None COUNT: 4 We ran the outer loop, and then the inner loop and Squid ran the horseshoe. Loafer rucked.
Recovery Run
AO: f3kannon Q: Squid PAX: Loafer, Grandmaster, Cupid, backdraft, Squid, ChopSaw, Sir Topham Hatt FNGs: None COUNT: 7 WARMUP: Try to start running. Stop and stretch. THE THANG: Run the fingers of downtown. MARY: We made it back ANNOUNCEMENTS: 5ks are coming up COT: Prayed for the men of F3.