Three F3 Clydesdales came out to a balmy morning at river run only find a beatdown awaited them. A handshake Q turned into a YHC Q thanks to the ghost flag. El Nancyo (I hear this is a thing now) gave the PAX a run option but all agreed on bootcamp. Mosey around the front circle for some warmups. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. Mosey to base of twin team hill. Years ago Doozy led the toughest F3 workout…
Time to kick off another week in The Deep. A lucky 7 redwoods linked up for a Monday morning boot camp: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBCAPD11s on the hill – Mike Tysons and WWII sit-upsNew hill – 5 BerniesMosey to the pull-up bars – 4x 8 pull-ups and 20 PLTs3xRunSwing pumpsStanding lunges Mosey back to the parking lot for COT with YHC taking us out A pretty tame morning. This was not a crowd with over-the-top mumble-chatter. Simply a group of men with heads down, getting work done. Tater is having a pre-nuptial party for Pinto and Gypsy on September 6th. See Slack…
8 of F3’s veterans formed up at the oldest continually operating F3 Sunday workout in Virginia. Temperatures were sunny and 70 and generally incredible. According to the Marathon Training Team talented runners on the loop today, the following might have happened: 5 guys ran North South Bank (watch the hole in the bridge) to T. Pottersfield Belle Isle Bridge to Buttermilk North Bank (skip oh, yeah, we did the lariat). About 6.5 miles. 2 guys rode from Elwood Thompson’s. Rumor has it…45+ to Ashland and back miles. Yeah, baby. Impact. 1 guy ran 10 OYO. If you show up for…
It was my 100th post so the PAX thought it would be a good idea I take the Q this morning. 5 HIM’s hit the Lumberyard for a Fit Cardio Circuit. Beaver and Choo Choo were already onsite playing pickle ball for a warm up – unfortunate news as Choo Choo has a lower leg injury that he is going to battle through – prayers up for him and hoping for a quick recovery! He still put in miles around the lumberyard while the other 4 PAX took off. Here’s how it went down: Warm up freestyle on your own with…
14 dudes ranging in age from 13 to 50 plus decided to enjoy a nice fall morning at Northern Short Pump with a slightly more cardio centric beatdown. COP on a nice wet field: DQs, DMH, Helicopters, HRMs, MCs, FMs, arm circles Mosey to track. I am carrying a bag. What is in there? Go round the track. 1/4 the way – 1 burpee, 1/2 the way – 2 burpees, 3/4 the way – 3 burpees, fully around – 4 burpees. Mosey to nearby road for: Curb crawl with 2 squats per merkin go up to 5 wait for all…
Looks like vacation week at DaVille. 2 men posted a beautiful day. YHC took the Q because I didn’t want a Helix beat down. Some parking lot tracers then some COP. Mosey to service road, starting at light pole do 5x merkins, 10x squats, 15x lbc’s. Add 5 to each at next pole then 5 more at next pole. Reverse back to starting pole. Dora – 100x donkey kicks, 200x Mike Tyson pushups, 300 reverse snow angels. Mosey to back entrance. Alternate between step ups and dips, with lunges in between. Mosey back to flag, Helix led some GRAMS.
A trio showed up for some pyramid style beatdown. Mosey around parking lot then some COP. Pyramid routine – do 5 exercises: squats, clean and jerks, lawn mowers, ww2s and calf raises. Reps increase 1 ea to 5 ea and back down to 1. Some boat canoes led by Yardsale and some grams to close out. Names, numbers. Surf n Turf took us out.
6 gathered for a nice cool start to the day and to earn their after workout donuts. No Q signed so I took the lead. Decided to run the “Figure 8” route which we are not sure why the name, really more of a P or a q. Great morning again to be out and odd the had more at WTH than here this morning…
The PAX forgets their Beaver!
Like children’s hearts yern for the mines, YHCs heart yerns for Iron Pax Challenge! As we’re on the cusp of YHCs 1 year, I couldn’t help but reflect on the single time I almost walked away from it all, and that was 2024 IPC Week 0. So what better way to celebrate a 1 year than the most defining part of my F3 – F1 experience and share it with fellow PAX that have not yet experienced it. 3 IPChallengers emerged from the gloom for a morning they wouldn’t forget! Here’s what the runner witnessed! Mosey 1/3 mi for Warmarama…