AO: The Shadows | F3 Salt Lake

10/23/2021 - The Shadows - The Shadows – Portlandia

I recently posted down range at F3 Portland. They had some new moves that I was eager to share with F3 SLC. Some of us started at 6:00 with an…

10/09/2021 - The Shadows - Q School #2 for 2021

As is the case with all Q school workouts, the point of today was a reminder of the why and how of leading F3 workouts. We had two relatively new…

08/21/2021 - The Shadows - Block Buddy Relays

9 PAX including a 2.0 were greeted by clear skies and great weather as the smoke from the California fires had decreased significantly. I was given the opportunity to Q…

07/31/2021 - The Shadows - Block Party

Setting This was our first Shadows AO since our dear leader Coco left us. Still in good spirits, though we miss his energy & enthusiasm. Warmup Usual cocktail of SSH,…

06/26/2021 - The Shadows - Rollin’, Rollin’, and Rollin’

The F3 Salt Lake PAX were active on this Saturday… 9 PAX showed at The Shadows. 5 PAX showed at the Herriman Trail Series 10K. 1 PAX showed up for…

05/16/2021 - The Shadows - Q School

This workout was different than most. The objectives were 1) remind everyone of the purpose/tenants/motto/definitions for F3 and 2) give everyone a chance to lead a portion. YHC had a…

03/20/2021 - The Shadows - Benchwarmers

In honor of our recent injured reserve list, and also March Madness currently underway, today’s workout celebrated the benchwarmers. Also, the real reason we were using the benches is there…

02/27/2021 - The Shadows - Workout Deck

Warmup Blend of Side-Shuffle-Hop, ‘Mericans (some disagreement on this should be pronounced, perhaps it should be ‘Muricans), Willie Mayes Hayes, Little Baby Arm Circles, Seal Claps, Jack Reachers, and the…

01/23/2021 - The Shadows - Skirpees

YHC was watching the weather closely for this one. A Slack channel post for #TheShadows has the dets, but the short version was we had equal chances of boom (several…

01/02/2021 - The Shadows - Bite-sized Murph

Warmup PAX trickled in as the warmup progressed. We were happy to welcome back Radio and Hollywood after a few week’s absence. 10-20 each of Side Shuffle Hop, ‘Mericans, Little…