Andy Dufresne Had a Farm

June 3rd was my 1-year F3 Anniversary, so I’m Qing all my regular AOs this week. Friday – Boiler Room – DONE Saturday – The Farm – TODAY Monday – Agoge Tuesday – Bandwidth Thursday – Max Bandwidth Today is my 18th post at the Farm.  During my kids’ soccer season, it’s difficult to get…

Simple

Conditions: 44°F Clear The Thang: We ran. We honored Michael Murphy. We honored Capt. Andrew D. Byers from Rolesville. We ran. Naked Moleskin: I’m short on details this week, because I want us to focus on those families who are sacrificing their comfortable lives for us. We should be forever grateful.

Dating “Rock”zanne

Conditions: 50°F 97% Humdity Sunny Due to the Rolesville Fall Fun Fest, our AO shifted to the parking lot where we often do four-square. Warmup: Side Straddle Hops X30 cadence Good Mornings x30 cadence Mountain Climbers x30 cadence Arm Circles x25, reverse x25, Moraccan Night clubs x25 Windmills/Don Quixotes x 20 cadence Helicopters x 20 cadence WARNING:…

Hurricane Party J5 Style

Extra Credit:  Floppy, Patina, J5, Bilo logged a couple laps to get warmed up in the rain before the workout. Warm Up: SSH x20 Good Morning x 15 Windmill x20 Sir Fazio x15 forward x15 backwards   The Thang: Thanks to Hurricane Matthew, the weather (68 and raining) was perfect for Spartan’esque workout.  PAX ran…

Slumber Party

PAX had to Sprint 5x down and back across the basketball court PAX had to Sprint down and back 1x, turn around and do high knees to half court switch to butt kickers turn around high knees back to half court switch to butt kickers back to end line,turn around and do lunges to half…

Imperial Squat What?

Conditions: 72°F 100% Humdity Partly Cloudy 7 PAX accepted the challenge of EC (Extra Chores) beforehand. Warmup: Good MorningX15 Mountain ClimbersX30 SSHX30 (butchered by YHC…I don’t know how this happens) Imperial Squat WalkersX15.  I just have to say that this was a sight to see and was a great example of how muscle memory works.…