Crispy morning for Waxhaw Express this Tuesday, mid 40s. Solid turnout of 7 looking to work on their speed and tour the Cuthbertson Campus, Ch
No CommentsHello fall! What are these things on my arms?... Oh, that's right, sleeves. I forgot what they were like as this has been quite the extended year
No CommentsIPC Week 3 The THANG: Start Run 400m 100 merkins Run 400m 90 squats Run 400m 80 merkins Run 400m 70 squats Run 400m 60 merkins
No CommentsA mix up on the schedule and the planned Q could not. Finding this out around 2:00 I needed to come up with something. Oh yeah, it rained all
No Comments*FUN FACT* Big Ben runs faster backwards than he does forward. Who would have known. DICC’s given at 5:29 and time to mosey. Opening mo
No CommentsWhat's in it for you? Tons of things are available to you here at F3 but the first F is all about what you put into it. Day in and day out, each
No CommentsLate Entry from this past Tuesday on the Express: 12 pax decided to punch their boarding pass this morning. 1 mile warmup The Thang:
No CommentsGot the call from the Site-Q for a fill in start tomorrow as Carbload was looking for a bit of recovery after the IPC>>he earned it so I wa
No CommentsTime for another Q. Swarm. I've been here and done this before but as I started planning a fresh new Weinke I discover I've been sucked into anot
No CommentsAnother week, another round of speedwork. 6 pax Dasher led us on 850m - 900m repeats x 6 after a mile warmup and mile cool down. Kudos t
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