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F3 MeCa | April 26, 2019

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Valley Speed at RRMS

January 28, 2019 |

6 Pax, one rolling out for his 2nd F3 post, came together in the gloom of the Ridge Road Middle School track. When I had signed up to Q this a couple weeks ago, I didn’t know I would be … Read More

Magical Bleeps at Velocity

August 6, 2018 | | 2 Comments

8 PAX responded to the ‘beep’ of their alarm clocks, fought off the fartsack, and came out to the Ridge Road Middle School track for a little more beeping (or “bleeping” which is the kind of test it feels like … Read More

Velocity Fartlek

November 21, 2016 | | One Comment

YHC decided to give Velocity another try and see if we could get the numbers up and keep this thing rolling. So I planned a Fartlek run. Fartlek. 3 PAX showed up and off we went, then as we were … Read More

Misdemeanors and Other Surprises

November 7, 2016 | | One Comment

Two (2) gathered for this week’s edition of Velocity. YHC was hoping no one would show and I wouldn’t have to run. Funky showed. He didn’t want to sprint, so, we compromised for a boring cruise down Prosperity to the … Read More

Velocity at the Track

October 24, 2016 |

YHC signed up to Q the new Velocity workout for F3 The Valley. So naturally I set up a workout at a different location. We met at Ridge Road Middle School to take advantage of the track. Hopefully no one … Read More

Velocity – Round 2

October 17, 2016 | | 2 Comments

7 Men joined me for the second ever Velocity speed workout at The Valley.  I tried to make it memorable and brought cones and a speed ladder.

I was EH’d into being the Q at about 7:20 last night by … Read More

Velocity Debut

October 10, 2016 | | 2 Comments

Under the banner of a shiny new workout name, 5 pax braved the Monday interval / speed workout kickoff. It went something like this:

Warm-up lap, followed by SSH, windmills & squats.

200m @ 75% + recovery lap 200m … Read More