Warmup with good mornings, side shuffle hop and windmills. Next run 1/4 mi to do 3 sets of single arm incline merkins, high alternating left right step ups and dips. Then run 1/2 mi to next station for three bridge sprints with LBC, single arm merkins, Russian hammers, dying cockroaches, calf raises and standard merkins. Next run 1/4 mi for a hill suicide followed by a plank hold. Finish it off with a 1mi run back to the start.
AO: The Judge Workout Date: 07/29/21 When Snowbird announced this month's challenge (post the same AO four times this month), I initially…Continue Reading
Join F3 NE Wake on Saturday, September 18th for the second annual running of The Deacon CSAUP. We’ll begin at…Continue Reading
F3 Raleigh – let’s run it back. Last year’s first ever Virtual 10K event was a *great success* (Borat voice),…Continue Reading
AO: The Judge Workout Date: 07/15/21 I was racking my brain about what to do for the Judge this week when an…Continue Reading