After TWO last minute rescheduled Qs last year, YHC was finally able to make it around to Qing at #CharlieFoxtrot. YHC wanted to try something fun, and noticed the rocks across the street after the last visit. After a killer beatdown frog...
Read moreWarmarama: Keeping with the gradually accelerating warmarama from #TRQ; Abe Vigodas, Downward/Upward Dog combo, SSHs, Dive Bombers, Whirlies, and Michael Phelps The Thang: Mosey to track cabana Erkins x 20 R-L Step-ups x 10 Derkins x 20 L-L...
Read moreWarm Up: SSH and Burpees, Abe Vigoda, WHtC Mosey to Stage: Michael Phelps. Plank for 1 min, Chilcutt Plank for 1 min, Plank for 1 min, Tempo plank in cadence x 20. Mosey to Coal Pit and partner up: 5 Burpees, 5 Wheel Barrow steps, 5 WMD...
Read more2-, 4-, 5- and 7-mile options for this morning’s BBBC.
Read moreIt was early December and the end of 2019 was just around the corner. YHC spent some time reflecting on 2019 and all the blessing that occurred. F3 being part of these blessings my train of thought went to some of the more “memorable” workouts. ...
Read moreWarmarama: A little different this morning; Abe Vigodas, Downward/Upward Dog combo, Hammy Stretches, SSHs, Whirlies, Dive Bombers, ASTs F/B, and Michael Phelps The Thang: Lunge walk to playset and partner up: Partner A: Pull ups x 5 Partner B...
Read moreFriday 1/17/20 Tour of Ardmore Historic District Great turnout this morning for the tour. Results from the post run poll indicate that these occasional Ardmore runs continue to be a big hit with the PAX. Special appreciation from The Vig for the...
Read moreWarm O Rama Arm Circles, forward/backward balancing on 1-Leg OH Claps, balancing on 1-Leg (switch half way through set) Merkins, slow 4-count, hold at bottom Carolina Dry Docks, slow 4-count, hold at bottom UpDogDownDog Hip Circles (knee at 90)...
Read moreEver have the feeling that you are being watched? You are going about your day, but suddenly are overcome by the suspicion that someone is looking at you. Well, this morning the Pax had that feeling. And for good reason. YHC chose...
Read morew/u: SSHx25, ISTx25, Whirlyx20, Slow Mt Climbersx20 w/o: Mosey to Intimidator. at base: 1 burpee 5 merkins 10 LBCs run up Intimidator stopping at every road to do base exercises, increasing by 1,5,10 each stop so by the top did set of 5 burpees...
Read moreSeven Pax did the main workout Qed by YHC while Walter White led El Choppo and Beverly in a track workout that seemed to involve a lot of fast running in distances of 100-400 meters. They were flying. The rest of us did a warm-up half lap...
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