09/13/2023 - Willow Ruck/Run - Mid week run/ruck
Three HIMs showed up for the Willow Ruck/Run. We had an easy warm up stretching. Casey Casems, trunk rolls, neck rolls, grass pickers, world’s greatest stretch, and swan dives led…
Pax: Hot Shot
09/14/2023 - Trojan - Know Your Rights in Lehigh Valley. It Can Save Your A**
LAWYER: What NOT to Say When You Get Pulled Over LAWYER: What NOT to Say When You Get Pulled Over Legal beatdown disclamer included with usual F3 disclaimer. Warmup and…
09/07/2023 - Trojan - Dirty 30’s
Warm-o-Rama. Reach for the Stars, OYO Neck Rolls, 5/side, OYO Trunk Rolls, 5/side, OYO Seal Claps, 7, IC Overhead Claps, 7, IC Huggie Bear, 7, IC Arm Circles, 10, SC…
09/10/2023 - Steel Town - IPC week 1
Warm-o-rama The Thang Iron Pax Challenge week 1 https://f3greenwood.wordpress.com/2023/09/03/participation-award-ipc-2023-week-1/ COT with announcements, praises, and prayer
08/31/2023 - Trojan - QSource Trivia Beatdown
Warmup- jog in place, butt kickers, high knees, boxing trot- repeat. Merkins, Imperial Walkers, Mountain climbers, side straddle hops, toy soldiers Stretch-reach for the ground, repeat. Mosey around the parking…
08/30/2023 - Willow Ruck/Run - Hill Work
2 for the ruck, and 2 for the run. Normally we aim for a steady, strong mosey and then gear down a bit for the hills. This morning Biscuit and…
08/26/2023 - Ranch - The Ranch A/O Invasion (Steel Town)
The Ranch A/O Invasion (Steel Town) Warm-a-Rama Stage Seal Claps, 10, IC Arm Circles, 10, Straight, Reverse Overhead Claps, 10, IC Night Club, 10, IC Forward Lunges, 10, IC Back…
08/17/2023 - Trojan - Rinse and Repeat from my Steel Town Q
8 pax for a sweaty rehash of an earlier Q I did.Core principles given,disclaimer accepted and on to the warmup.Mostly stretching moving into Abe Vigodas,grass pickers,monkey humpers,world’s greatest stretch,finishing with…
08/23/2023 - Willow Ruck/Run - Mid week run/ruck
53 degrees, cool, dry, dark warmora: Casey casums, next rolls, grass pickers, abe vagodas Thang: 3.5 mile run, 1.7 mile
08/24/2023 - Trojan - Mountain Hikes
This morning’s goal: Keep Moving – which I think worked because I don’t remember much of it. All set for 0.0 but it was dry at 5:30 so I mixed…