13 PAX circled up in the hot humid gloom as 5 runners made their way out it into the hot humid gloom at Parliament on the last Tuesday of July. July has been one of the months when the rain, heat, cold, etc. core principle has been tested time...
Read moreYou know how sometimes you look around and wonder who is the Q and then you realize crap, it’s you? Well … that’s not exactly what happened this morning, but it was close. The Q, whose name most of us didn’t recognize, was MIA. In hopes that...
Read moreWarm-O-Rama Mission Statement / 5 Core Principles SSHs Bat Wings x20 each (Crowd pleaser) Arms Swirly Things Things Swirly Arms Seal Claps Overhead Claps Stretchy Stretch At this point, even the non-Murphers were sweating. The Thang After YHC was...
Read moreAs all PAX know one of the core principles of F3 is related to the weather. While 77 degrees may not seem all that bad, throw in 80% humidity and you get a “pool” effect-thus the PAX did look like we swam during the beatdown. We also...
Read moreMayhem is a long ways (~12 minutes) from YHC’s house, exceeded in travel time only by the DelMarVa workouts at Launch Pad and Rural Assault. YHC was feeling behind when pulling out of the driveway at 0505, knowing that some setup was required...
Read moreWarmarama: Lap around the park. Gather at bottom of Intimidator. The Thang: Run up to Carolina. Mosey down to track. At track: 200m run, 200m recovery, 400m run, 200m recovery, 800m run, 200m recovery. Mosey to Intimidator; run up to Jersey...
Read moreWell, as I told the PAX who showed up this morning and as I’ve said many times in the past…I am truly thankful for full Backblasts. Case in point, I read Tonka’s Backblast from his Saturday beatdown at Alcatraz ( by the way….very OUCH. Tough...
Read moreYHC and Tonka made our way north to one of the newest AO’s in the region, which we’ve been told isn’t THAT far and really does have a lot to offer. Transcript and Brittani arrived to make it 4, and we got started as follows...
Read moreThe tale of last week’s WIB actually starts the night before. Prior to YHC’s planning of the beatdown, I had to do a late-night Harris Teeter run to pick up some food to feed the pack of children that live at my house. As I was...
Read moreI believe it was the great philosophers/early 2000’s punk rock band MxPx that once said “Don’t hate me forever, I’m better late than never”. Truer words have rarely been spoken. Coming in just under a month after it...
Read moreWarmarama: Stretch on your own. The Run: https://www.mapmyrun.com/routes/view/6148264747 The Gun: 20 seconds on, 10 seconds off: Pull-Ups Squats Merkins Toe Touches Dips Low Flutter + LBCs Alt-Lunges Hillbillies Repeato until time...
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