YHC decided to keep the keys at the Estate this morning thinking the rest of the Pax would be too busy watching the big game to remember to put a Q together. So, YHC decided to take a victory lap in honor of the Kansas City Chiefs. Warm-up SSH...
Read moreA quick warm-a-rama of 25 side straddle hops it was of to the rock pile to pick a challenging rock that you would spend some time with touring Purgatory. The pax really seemed to like, not, the arm workout. We did 20 reps of curls for the girls...
Read morePeriodically the site Q needs to Q at the workout just to make sure all is running smoothly at the AO, today was YHC’s day. The temperature was a balmy 25 degrees when we began, maybe one of the warmest starts this week. The beatdown went...
Read moreA cold morning awaited the 8 pax who gathered at Hanes Park. YHC made sure they didn’t stay cold for long. Warmarama: Lap around the parking lot. Gradually accelerating warmarama: Abe Vigodas, Downward/Upward Dog combo, Dive Bombers, Hammy...
Read more5 Pax, THE OUTHOUSE 1.20.2020 “It says its going to ‘Feel like 16’ outside” is now one of my favorite Site Q checking in on his Q for the day texts of all time. It definitely helped me prepare for the downpainment the pax...
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 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 moreToday is YHC birthday so what better way to celebrate than by Qing a beatdown for the rest of the pax. YHC has been coming out to F3 for about 8 months now and one of the worst best moments has been Iron Pax challenge. So why not have an Iron Pax...
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