05/29/2021 - Expansion - To the Hills

Margarita was there with us but wasnt able to find them in the list Intro Disclaimer Warmup: SSH x15 IC Cotton Pickers X10 IC Flutter Kicks x10 IC YHC introduced…

05/26/2021 - Expansion - Senior Class Round 2

Disclaimer, goals breathing and stretches, head circles, good mornings, good nights, Abe vigodas, high knees 1 lap, .20 mile squats, arm circles, imperial walkers, low back twist, Merkins, cobras 1…

05/26/2021 - Expansion - Tower miles

A good 2.87 miles at somewhere between 15:50. & 16:10 pace. ¬†Never Happened swears his pace is correct. Prayers Fire Ant Treva Runts M Goldsboro family on loss of child…

05/19/2021 - Expansion - Getting started

Explain F3, disclaimer, mission, core principals, motto Goals- flexibility, cardio, strength, balance and core the thing- breathing and stretches, head circles, good night, good morning, Abe vigoda,low back twist, cobra…

05/01/2021 - - Run for Rochelle

These horses ran today. Warmup: Tour of Holloway Park: station 1: SSH, Don Quixotes, Butt Kickers, High Knees Station 2: H/U Merkins, Imperial Squat Walkers, Arm Burners Station 3: Freddie…

04/20/2021 - Expansion - Around the Block

“Around The Block” This was the first day of Expansion in LaGrange.¬† We shall call the Tuesday workout “The Garden Spot”. We began with Intro and Disclaimer. Warm up consisted…

F3 Kinston