2/24/18 – Lets Ruck and Say that We Did Pre-Beatdown Ruck Q – Gap PAX – Trinity, Dauber, Nails, Modell Opening – Brief rundown of F3 purpose, principles and agenda. The Thang – No coupon ruck stopping to do (30ea) Fingers to the ground squats, (20 ea leg) lunges and squat twists for a total […]
Q Flo PAX Shakira, Buttermaker & Tupac Mission & Principles Rucked (coupon free) for 3 miles at a 15:27 per mile pace. Finished w/ COT then joined 3rd F. 🇺🇸🏃🏽♂️…
PAX Present: Woodstock, Bourbon, Stark, Gap, Tupac, Ozzie, Splinter, Meatloaf, Bambi, Spalding, Landslide, FLO, Peepers, Rooster Q: Rooster The Thang: Round 1- Runner carries the flag up the ramp to the stair intersection. He will lean the flag on the wall securely and take the stairs back down to the circle. Second Runner will take […]
Q: John Worm Kevern The kids started to play at 5:30am sharp. The beatdown included.. Warm ups: 25 Side Straddle Hops in cadence, 15 Windmills in cadence and some Michel Phelps. We proceeded over to the bars to demo some “assisted” pull ups with legs behind – helps to get additional reps. Proceeded to perform […]
QIC- Oz PAX (13)- Gap, Hedgehog, Klinger, Sipe, Brita, Colonel, Gadget, Mickey, H2, Bagels, Pixar, Belding, Oz Total Mileage: 3.4 miles The Thang: After reviewing the core principles of F3, the Pax would take off on a run to the Elephant Graveyard (Sylvania Water Tower) and back measuring roughly 1 mile. The beatdown would be […]
3.3 mile run with average pace of 8:04 per mile. Trail was covered by deep 3-inch puddles from recent rain, but that did not stop us! Q – Bagel 7 pax: Colonel Sipe Klinger Brita Ozzie Hedgehog Bagels Prayer intentions for Brita’s dad.
We had fun in the rain today! These are the brave souls that came today: Bambi, Jennay, Tupac, Shakira, Mr. Bean and the Q, Landslide. We had to modify as we did our interval training in the parking lot. Our sprints were approximately 75 yards. We would run in one direction and do a chest […]
Sorry for the late post. 15 members of the pax were present at the gloom 2/21/18: Romano Sipe Modell Scrooge Bluto Mailma, Wake Ollie Hedgehog Poodle Splinter Kitty Gap Dollywood Cogsworth (Q) The five core principles of F3 were presented at 5:30 AM. We ran 400 meters in a single line while doing an Indian […]
24 pax Including: Brita, Chapo, Mailman, Mad Dog, Honeymoon, Ollie, Klinger, Sipe, Cogsworth, Fro, Ozzie, Android, Fud, Colonel, Scrooge, Rhianna, Danica, Mr. Belding, Splinter, Mickey, Kitty, Mayor and Pixar Ruck: 3.1 miles in the warm, gray, misty gloom. Coupons were a “game time” decision. Splinter and Colonel agreed to the plan. The rain held off […]
In the first spring weather day of 2018, 9 PAX showed up to ruck as the deer left the park. It was almost as though they knew something was about to go down and wanted to get out of the way. Jimmy Dean started the 5 core principles and then got distracted by two more […]