F3 Union County Q School Spring 2017

ByHair Band Apr 18, 2017

It is that time again... Q School time. Union County AOs have exploded with growth and with that it is time to do some leadership training. Som

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Famous Tonawanda Rail Merkins!

ByNekot Mar 14, 2017

5 Pax strong for an F3Monroe split beat down from Espresso and YHC. No FNG's but received encouragement from Glass Joe to keep reaching out. Gra

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The Hills Are Alive, With the Sound of @#%$^!#$%@!$##%

ByDouble E Feb 4, 2017

Burpees & Hills & Burpees & Hills.  Who could possibly hate that Amazing combination of workout splendor!  I know because over the

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Find a hill and run it

ByGlass Joe Jan 21, 2017

We haven't done many run heavy Qs and I'm behind in some mileage so it's time to make it up. Pre-Thang EE with 4 miles. Kiefer with 5. YHC w

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Area 51/SOB/UCo Update for Saturday 1/7: Note on SAFETY

ByMermaid Jan 6, 2017

READ ALL OF THIS POST Joe Davis Run for Recovery is postponed to next week, 01/14/2017.  Details HERE Workout details for Saturday 1/7 (tomorr


Sending 2016 out with a bang (in tight pants)

ByMadison Jan 1, 2017

It's the last day of 2016.  With 5 minutes before 'go time', the parking lot at Sun Valley Middle School was filling up fast with F3 brothers fr


A Walk in the Park

ByGlass Joe Dec 12, 2016

Knew a few guys were out. The cold surely didn't help. But a few brave men ventured out into it. Pre-Thang EE and I frosted over for 4-5 mil

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Uptown or Downtown

ByGlass Joe Dec 1, 2016

#F3Monroe doesn't take vacations even if it's close to Thanksgiving. Pre-Run Blowout, FNG and YHC for a nice 5 mile pre-run around Uptown/Downto

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Pain School

ByHair Band Nov 21, 2016

Well, #F3Monroe is about 2 months old now and it's time to grow some leaders. Today's agenda was a 30 minute beatdown and then a modified Q Schoo

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Glue Factory

ByGlass Joe Nov 9, 2016

Horsehead is Q at Monroe. Shortly after his Q begins, he is sent to the glue factory. The gloom can be dangerous when you can't see a wire stru

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