Legacy Backblasts
The legacy posts from the PAX of F3ENC! Now done in Slack!Looking for a van down by the river
COUNT: 11 WARMUP: F3 Banter THE THANG: Elm, 1st, Green St. Bridge, Pitt St. Bridge, 5th, Elm MARY: ANNOUNCEMENTS: COT: PAX family members with medical issues, PAX training for upcoming races
Posting Pictures
Here are some helpful tips when posting pictures: Please use the camera on the back of your phone for best quality. Please don't use a wide view shot, all pictures will need to be the same size and PAX may get cut out. Landscape orientation is preferred. Short Sale...
Gold Rush 7/13
the first head
Part 1 of 3 headed hound. warm up with some pushups and squats. partnered up and did 7 minutes of fun. partner 1 runs to end of building and back while partner 2 does exercise AMRAP, then keep switching places until time 1st 7 minutes: burpees next 7 minutes: v...
Close to the Sack
Warm up: We did some things. Side straddle hops, merkins, arm circles, good mornings. The real deal: Set 1: Descending ladder with American swings, triceps extensions, sumo deadlift high pulls. 21-18-15-12-9-6-3 of each exercise, with 30 seconds of mountain climbers...
When the Q needs a Winkie for run Q
Tried to create a different route so had to read my Winkie to make sure everyone knew where to go. Thang: Sylvania, Angie, Main, Jones, Railroad, Sylvania Church, Laurie Ellis, Ange, Main, Church, Sylvania, flag Prayers/praise: kids getting ready for exams and EOG...
Cool Hand Beat Down
Pledge of Allegiance. Warm it first Side Step Arm Cross; High Knee March; Toe Touch Sweep; Torso Circling; Ski Squat Ventral Raising; Sumo Squat Lean; Single Leg Arm Circling; Alt Warrior Bend; Box Shuffle. Thang with Kettle Bells and Dumb Bells, Heavy Light. Halos;...
Heat and Humidity won the day
Rt on G’ville Blvd Lt on Golden Rd, Rt on Cedar Lane, Lt on S Wright Rt on E Wright, Lt on 10th, Lt on Elm, Rt on G’ville Blvd to the flag The heat and humidity were tough on the crew this morning. Course was a little short but no complaints with most taking a walk...
AMRAP morning
530am circleup pledge warmup (micheal Phelps, merkin, squat) meadow forAMRAP (7 Minutes) plank to merkin, run, squat partner repeat south stadium hill AMRAP ( 7 minutes) merkins, run, squat with partner repeat tennis court hill AMRAP (7 minutes) don quixote, lung...
Sea Chicken’s RETURN…Choke the Chicken. Tote the TIRE.
PAX: Deep Dish, Falkor, Center-Fold (Respect), Crankshaft, Silverado, Cold-Cut (Double Respect), Kin Pin (Respect), Lace's Out, Coat Hanger (Respect), Wild Thang, Mahi, Sea Chicken (Kotter Return), Quatro (COULD NOT GENERATE THE NAMES UNDER PAX ABOVE) Pledge of...
