Author: Opus

  • Off the books

    It was the best of runs, it was the worst of runs.

    Nuff said.

  • Welcome, Pablo

    4 runners and 2 ruckers came out to hit the pavement once again. Fun times had by all!

    A big F3 welcome to Pablo — have a good race this weekend!

  • Lucky Horseshoe for 2

    2 guys showed up for a long overdue Opus beatdown

    COP — All the exercises

    lucky horseshoe
    lap, 20 merkins
    lap, 20 merkins, 20 smurf jacks
    lap, 20 merkins, 20 smurf jacks, 20 WW2
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 jump squats, 20 plank jacks
    lap, 20 plank jacks

    50 calf raises, 20 dips, 20 donkey kicks

    Fun times had by two. Peace

  • 5 1 run

    3 runners showed up to do a 5 minute run, 1 minute walk this morning.

    4.4 miles
    run average was 8:45/mile
    overall average was 9:22/mile

    YHC has been having issues with his IT band on long runs so a few weeks ago decided to start a Galloway method type run/ walk. So far its been great. My IT band has held up and the runs have been amazing, knowing that a walk wasn’t that far away. I highly encourage people to try it!

  • Thanks, Bulkhead

    It’s been a long time since YHC has led a KB Q — thanks to Bulkhead for pushing YHC’s ass to do it.

    COP —
    in no order
    Helicopters, DQ, arm circles, IW, Sumo Squats, KB leg raises, Bob and Weave, Am ham with and without kettlebell

    4 corners
    Waiter carry to first corner — do 20 kb flutters
    side lunge to next corner — do 20 goblet squats
    waiter carry to next corner — do 10 high pulls
    move to next corner — 20 mountain climbers no KB

    11’s
    merkins/burpees and demon crushers

    almost a triple check
    run to the spot and back
    KB swings
    Presses

    some boat canoes for fun

    Great time had by all!

  • It’s Friday!

    4 guys came out for a hot potato Q — good times!

    YHC doesn’t really remember all that happened. but it was a good time had by all!

  • Five Alive

    Welcome to F3 on a cold rainy (shoulda been snowy) morning!

    COP — Hillbillies, Crunchy Frogs, DQ, Helicopters, Dying Cockroach, other thangs

    Lazy Dora
    100 — Mountain climbers and static plank
    200 — LBC’s and 6 inch hold
    300 — SSH and Al Gore

    How about some form 4 corners?
    1st corner — 5 really good full range of motion merkins
    2nd — 5 really good, deep squats
    3rd — 5 really good feet on the ground WW2 situps
    4th — all of the above

    Next iteration — do 7 — same exact thing

    Final iteration — do 9 — same exact thing

    11’s
    featuring donkey kicks and Smurf Jacks

    2 stump merkins then hold BTTW for 20 seconds
    4 stump merkins and hold BTTW 20 seconds

    A few stretches and YHC took us out!

    Great morning for a workout SYITG!

  • Dude, where’s your pants??

    The simple answer to that question is… YHC left them at home. To be clear, YHC had pants on — but they were compression pants. In the fog of morning, somehow the shorts didn’t make it on the body. Thanks Bulkhead for pointing this out during the COP. YHC had the opportunity to go home after the workout and put shorts on over top before heading to breakfast.

    And now to the workout…
    We began with 5 guys in the COP —
    Tempo Freddies
    Regular Freddies
    Tempo Merkins
    AST’s
    Tempo Merkins
    AST’s
    Tempo Merkins
    AST’s
    Arm circles
    Dying Cockroach
    Windmills

    Dora
    100 dips on bench
    200 stepups
    300 SSH

    Hey wait, there’s an FNG here! 20 minutes tardy. Hmmm…

    Finish the Dora

    Bear Crawl to corner, 5 merkins, run to corner, 5 merkins, lunge to corner, 5 merkins, jog to last corner, 5 merkins

    Wrap it up, head out for some brekkie.

    No name was given to the new guy bc he didn’t make it through a full workout. Welcome, Kevin — hope you return next week so we can give you a name.

  • Ok. now lift your leg.

    3 runners and 2 bootcampers came out on a beautiful Saturday morning for a workout of supreme greatness.

    3 runners ended up doing 7 miles this morning.

    2 bootcampers did something like this…

    Started in the parking lot with a karate style stretch and limbering routine. Mixed in some helicopters, Don Quixotes, arm circles. Then we moseyed to the first speed bump that Atlee was nice enough to build for us. We then began the Century Mile which goes as follows: 10 LBCs, 10 squats, 10 LBCs, 10 single count lunges, 10 LBCs, 10 merkins, 10 LBCs, 10 calf raises, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat for a total of 10 speed bump circuits.

    Next we finished off the mile at a steady jog and returned to our starting point in the Atlee parking lot. We proceeded to cool down with some stretches and finished the beatdown with a short gut buster that included 20 full extension crunches, 20 standard Alabama prom dates, 20 single leg extended Alabama prom dates to each side, 20 LBCs, and 20 per side Jane Fonda leg raises. Then you guys arrived. Name-arama, numberama, etc.

  • alright alright alright

    2 runners ran 4.1, 1 rucker rucked (not sure how long)