Back Blasts
Check out what’s going on in the region
I may be outta shape but at least Im not one of Linus’ chickens
everyone kept their head on a swivel and that’s what you have to do when you find yourself thrust into the middle of a cockfight.
to converge or not to converge, that is the question
WARMARAMA - mr phelps and girl fights. Mosey to the park with an eaglet in tow, watched the horseflies swarm over the hairy eagle runners and turn back to the flag. 1/2 mile in and warmed up THANG 1 - Rack and stack four corners of the Neuse Sports parking lot ish 20...
Ricardo’s Ultimate Hash!
It was definitely a pleasure to lead this morning. Was looking like rain last night, but you know it never rains on an F3 Workout! (Well almost...) I was hoping for a crowd - or at least a lot of mumblechatter - so I opted not to run the loop. Tried to stay away...
Make new friends but keep the old, one is silver and the other GOLD
im no hairy eagle but im ready for a nap
Sweaty swinging heavy metal
What a Glorious start to a glorious life. It doesn't get any better then hanging out with guys that appreciate you, even when you are not physically present in their lives daily. It does not matter where you go in F3 Nation and you are welcomed in the Gloom with...
King of the Hill
Wednesday morning, 0505, YHC surveys the land for the perfect hill. 0520, cars start to roll in. Up come Friar Tuck then Pedro. 0530, Hard start. We travel, bells in hand to a nearby valley. SSH, squats, Michael Phelps, Herkins (irkins on a Hill) and up downs for...
Smoke on the Water, BOB in the Sky
The definition of a perfect morning for a beat down is subjective but I believe the 14 HIM that showed at the Knarr this morning would agree that the conditions were perfect. 0530=Hard Start. 5 core principles and mission statement. Waramara- SSH IC x10, mosey to...
The Mighty Six
A simple out and back was punctuated by handing out memory verses to each pax to think about while or after they ran. Good run with a the mighty six.
RED FLAGS ARE REAL!
Well, I say it again, QIC put the PAX at risk and it is unforgivable. But to try to make this negative a positive, spread the word, rip currents are real. No matter your swim ability, your age, your strength, the RED FLAG means DANGER as we witnessed today. We thanked...
I like wet butts and I can not lie
..with liberty and justice for ALL.
Shelter From The Storm
Stations were posted on each of the nine columns along the Java Post Shopping Center. Pax did an exercise at #1 then moved to each of the stations which had pictures of an exercise with bands. After completing that station they returned to station one to do a...
Banana Banna Bo Bana A True Warrior
This was a special location change to honor Banana's 21st birthday. Ponch's 2.0 contracted a rare disease resulting in a strain of hepatitis which affected his liver. For 2 months he has been battling and yesterday got the news that Cancer was ruled out! He's lost...
Back Fart Orchestra at the Knarr
YHC was pleasantly surprised to see 11 PAX show up for the morning monsoon. I remember thinking before arriving at the AO, it would be lucky if 4 or 5 show up. As we started to gather, I noticed Newman, Kiwi and Ricardo were already soaked from the 5:05 standard....
Bikini’s, Trampolines, and Bridges
In a torrential downpour, a perfect storm, and on the edge of a tropical storm, three hardy runners set off for the Emerald Isle Bridge. The faint-of-heart farted through their sacs while the heart of F3 Nation took on the beast, the B-E-A-S-T. It was a battle of will...
Eeyore strikes again !!!!!!!!!
Being the Weasel Shaker I get involved with the weekly Q sheet sign ups and noticed an empty spot for my buddy Ponchs' AO the Prometheus Kettlebell workout. So, YHC grabbed it and ran with it. Feeling the pressure of providing a special workout and effective...
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