2 Is Better Than 1…

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The 4 PAX that came to the Jag were lucky enough to have the opportunity to once again embrace the cold with a morning well below 40 degrees. YHC wanted to put together a challenging and different workout, so much time was spent on the F3 site digging up workouts YHC had never tried before. […]

Murph training

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Several PAX often mention that we don’t do enough “pulling”, so we set out to balance that out a bit today… Warm-up: 20 SSH 10 arm circles 10 reverse 11 Willie Mays Hayes (still feeling a bit lopsided…) 10 Good Morning’s Mosey to the Scroggs playground The Thang: The “Murph” is a workout often done […]

Catch of the Day

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I have the pleasure of recounting Fish and Chip’s Q in the historic downtown Hillsborough. YHC came in hot to the workout and was pleasantly greeted by Gibson who made his valiant return to the Duck and Weave in style after getting 10pm text message that proved to be all the emotional head locking needed. […]

GRT Jerome Gonzalez Memorial Workout

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I did not know Jerome Gonzalez. I did not interact with him at the Joe Warner Ft. Bragg Heavy. Nevertheless, his passing at the event left an indelible mark. He was excited. He was prepared. He was up for the challenge. And yet, he passed. I must admit, I don’t take much comfort in knowing […]

Balmy Beginning at TBL

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Any lingering thoughts of ice patches, frost-nip, and layers melted in the beautiful sunny haze that greeted the 23 men who rose from bed and to the occasion to sweat together at TBL. Warm Up One full lap around the field SSH x 25 Arm Circles x 20 Imperial Walker x 10 Mt Climber x […]

Sharing the Bday Coupon Love from my M

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By the time the PAX rolled into OHS parking lot, they got to see all the new coupon laid out YHC. Lots of smiling faces for Gloom about to begin!! Warmup: Quick warm up because YHC had lots lined up for PAX: 30 Cadence count SHP, WMH, LBAC The Thang: The PAX broke up into […]

Pre-March Madness

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A rather pleasant morning (by February standards) greeted several PAX who did EC rucks and runs. A rather substantial group (total of 30 PAX to be exact) joined the main event.   The Warmup   SSH (x25 IC) Forward Arm Circles (x10) Reverse Arm Circles (x10) Willy Mays Hayes (x10)   The Thang   PAX […]

Max reps

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6 PAX arrived early for a hilly 3-mile EC ruck double-timing the last half mile to arrive back at the AO with 15 seconds to spare…    Your QIC decided to test a few observations in today’s workout: Pushing yourself to max reps is hard.  Even harder if you come back to the same thing […]

Pit of Misery

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24 PAX showed at the Falcon this morning.  8 turned out for EC peachmakers.  Welcome to our newest F3 member – Butterfly! Warm-Up: SSH x25 Arm circles x10 (and reverse Seal jacks x20 Ski abs x20 Mountain climbers x20 The Thang: Fellowship jog to the Woodcroft parking lot Declining Ladder – Sprint to the end […]

Death March to the Animal Pentathlon

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Westend has great facilities, but it’s the extra 15 minutes I love the most! Thanks to all pax there today. They suggested a 2 lines on the death march-brilliant! Warm up SSH, arm circles, good morning, Willy Mayes Hayes, imperial walker slow count: Single leg deadlifts, squats, merkins The thang Bataan Death March around the bike […]