Where to begin? A lot has happened since the week of March 16, when we shut down our beloved AOs. As you can imagine, that decision was a complicated and painful one to make. To give you all some idea, YHC reached out to four different...
Read moreAn almost perfect morning for a work out. Not too hot, not too cold, no rain. A nice group of 4 Zoomed in for some sweating. Warm-o-Rama: 5 sun salutes SSH x 20 IC Imperial Walkers x 20 IC Mountain climbers x 20 IC Abe Vagoda x 5 oto nice...
Read moreI am nowhere near as eloquent as Zima, but since opening my mouth is a big part of the reason that Zima got picked for last week. So I volunteer as tribute. I will be hosting a virtual Purgatory in the morning. You will need about 100m to run, a...
Read moreI know folks are trying to stay positive, and that’s a good thing. But every once in a while, some focus on the negative could be just what is needed. Concentrate on your form, use a heavy enough weight to actually push yourself, and have...
Read moreIntro (from the pre-blast) So as most good stories begin, a couple of blokes (read: I was not included) had a few too many pints one night while staring at their computer screens (because that’s how we all drink now), and as often happens...
Read moreWarmarama: 15 of each IC-Whirlies with the Clap, IST, SSH, Arm Swirlies F&B, Moroccan Nightclubs and Arm Stretches Beatdown: The following begins with 10 reps and increase by 5 on each round Gas Pumps Happy Jacks (5 SSH with 2 Jump Squats...
Read moreWARMARAMA SSH’s x 15 Hillbillies x 15 Arm Swirlie Things (Fwd) x 12 Arm Swirlie Things (Rev) x 12 Seal Claps x 12 Overhead Claps x 12 Whirlies With a Social Disease x 12 Standing Hamstring Stretch – feet even for a 10 count (repeato) Standing...
Read moreWarm up: All IC X 15. SSH, IST, Whirly w/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover. The Thang: Grab a...
Read moreWarmorama SSH Whirly Copperhead Squats IW Merkin Squat Jumps Abe Vigoda CDD The Thang Tabata 1: 20 seconds of AMRAP, 10 seconds of recovery x 8 sets Mt. Climber Tabata 2: SSH Tabata 3: High knees Tabata 4: Merkin Freddie Merc Tabata 5...
Read moreThe message was clear. 76% of you wanted a new design for our next shirt order. With help from Hello Kitty, F3’s Q of Culture, we have a new design. Why this design? While 76% of the 17 pax who voted wanted a new design, 25 of you thought...
Read moreBelow is your Virtual Weinke for #Parliament: Warm-O-Rama – Arm swirly things forward x 10 IC Arm swirly things backwards x 10 IC RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc…) LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc…)...
Read moreBefore you get started, please face westward and give a salute towards WeFoCo, in honor of this AO in Clemmons. This is a modified Murph workout. If you have access to a pull up bar, feel free to do a regular Murph, otherwise, do the following...
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