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F3 | March 24, 2017

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Charlotte, NC – Metro

F3’s flagship region.
Weekly Schedule / Newsletter / Add an FNG

Ragnar Trail Relay- (Preblast)

March 23, 2017 |

It seems as though we have been searching for that perfect CSAUP event for some time now. Every year another event comes along and peaks our interest, we all sign up, train for it, and join a handful of brothers … Continue reading

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Sweet muthaship 7

March 23, 2017 | | One Comment

I worked really hard to come up with a good route and everyone seemed to enjoy it. Some detoured to the mothership while everyone else did their own thing. Announcements:

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The Stairs Go On Forever

March 23, 2017 |

After all the hoopla last week at The Tank, not much to show for this week.

Extra Credit – Me and Curly went for a job. I believe the ‘j’ is silent. Main Event – -COP – Mosey to … Continue reading

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8@8: A preblast and a backblast … you’re going to need a Weinke

March 23, 2017 | | 3 Comments

So … I totally forgot to post last week’s backblast, so today you’ll get a 2’fer, a pre-blast and a backblast in one. #efficiency. For this week’s route, I thought I’d try to preview Saturday’s Elizabeth 8k.

But then I … Continue reading

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A Call to Duty, The Ol’ 1-0

March 23, 2017 | | 2 Comments

So Hollins was the first to hear about my forthcoming book “30 Balltastic Tips for Ballers: Life Lessons from Bllz” which hits Park Rd Books and Amazon on 9/1 and will undoubtedly replace “Freed To Lead: How to Get a … Continue reading

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Preblast 356954

March 22, 2017 |

Rat killer is your Q. If you haven’t met rat killer yet it’s cause he’s understated. Faster than you and doesn’t want to rub your face in it. Wears his favorite Patagonia running hat every workout. He calls it his … Continue reading

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New Truck?

March 22, 2017 |

11 men gathered under the virtual shadow of the virtual ShovelFlag (the real one is in my garage) and launched into the Gloom.

The Thang:

Run out and along Runnymede and up the hill to the back parking lot of MPHS … Continue reading

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Day Late and 1/2 Mile Short

March 22, 2017 |

17 PAX arose early for a jaunt up and down 3 hills in South Central Myers Park.   Here is what we did:

Warm up mosey along Colony …… ummm, I mean Woodlawn ……ummm, check that, the street is Runnymede.  #shakystart

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Port-a-john love

March 22, 2017 | | One Comment

Let’s see, what’d we do….

Warm up lap around the school, circle up in middle of drop off lane for too many SSH’s and IW’s.  Partner work – P1 runs around school, P2 20 dips, 20 derkins, box jumps until … Continue reading

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3rd Time is a Charm

March 22, 2017 | | 2 Comments

It only took me doing this loop 3 times before I actually figured out how to get everyone back on time. Just make it an AMRAP and if you cannot tell time then it is your own fault.

Right on … Continue reading

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