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F3 | April 28, 2017

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Alpharetta, GA

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Stroll Down to Memory Lane/Hill… Big Dipper-VQ

April 27, 2017 |

The PAX assembled on an overcast morning at #bigcreek with newest FNG (Hero) onboard.  I ran down the hill with VQ excitement leaving rest of the PAX 10 yards behind until someone yelled out “Dip.”  For the past couple of … Continue reading

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Ducks and, Bears and, a little Mike Tyson

April 26, 2017 |

There was still a little chill to the air again this morning, but YHC had a plan to make that go away.  So once the clock struct that magical time when all good things start, we did a short mosey … Continue reading

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Audible to track

April 26, 2017 |

It’s been awhile for the Pax to visit “the hill”….but as the saying goes “absence makes the heart fonder”.  We tried to go to the hill but turned out it’s still too dark without headlamps.  There’s always next time.  Anywho…here’s … Continue reading

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Modify as Needed at the Rubicon

April 25, 2017 |


Mosey to Tennis Parking Lot


Side straddle hop x20

Cotton picker x10

Imperial walker x10

The Thang:

Mosey to Broke-back-Mtn

3 sets of run up BBM while partner performs:

  • Burpee
  • Squat
  • Plank jack

Mosey to … Continue reading

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Back Blast from the Past

April 24, 2017 |

As YHC has said before, I wait for inspiration to strike to plan a beatdown. Yesterday, it rained off and on all day with a forecast that said it would continue well into Monday with over a 60% chance of … Continue reading

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10 PAX for 11’s on the Hill

April 24, 2017 |

We set out to find out why it’s called the Worst Merkin Ever.  YHC gets it now.  We’ll see if the Wednesday Q wants to break out Mucho Chesto and torture the PAX after a chest-blasting Monday.  Here’s what went … Continue reading Read More

Close to Kodi-YAK

April 22, 2017 |

It was a another wonderful daybreak at the kodiak, perfect for a good hunt.  Se we moseyed to the front of the Bear statue for some strong inspiration then:

Warm up:

10 Monkey humpers

10 Cotton Pickers

10 Imperial Walkers

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What goes down must come back up

April 22, 2017 | | One Comment

12 PAX posted to Widowmaker this morning for a sunrise beatdown. A hearty F3 welcome to FNG Catfish. A special shout out to Crack for rocking the skimpiest tank top I’ve seen at a beatdown to date. Easy to mistake … Continue reading

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The Alpharetta Tour of Homes

April 21, 2017 |

8 PAX showed up on Milton Ave for Hoppy-like this morning, a new record!  Was it the 7 mile long run last week that got the AlphaMen out on this fine morning? Or was it the promise of only 4.5 … Continue reading

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Kodiak Back Blast

April 20, 2017 |

Warm up:

  • SSH
  • Cotton Pickers
  • Leg stretches
  • Arm circles

In Cadence Exercise:

Double Quarter Pounder

On the soccer field. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and … Continue reading

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