Agility, Vertical Jump, and Cardio

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EC – Three for all of a Murph you can complete in ~ 25 minutes (Beano, Nightshift, Shake It). It was a crisp and at times breezy 40-degree morning.  The Heels are in the middle of a three-game winning streak over the last five days, and Champ has begun to relentlessly talk smack on the […]

All You Need is Wall!

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Six PAX braved a rainy morning to post at the Eagle.  One lonely PAX conducted the EC ruck prior to the ME solo.  The morning provided the smaller group an opportunity to practice steady movement and variety.  The following is what went down. WARM-UP – SSH, Air Squats, Merkins, Arm Circles, Windmills, and Good Mornings […]

Rice a Roni

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Rice a Roni!  The San Francisco Treat!!! YHC arrived home from a quick trip to San Franciso, only to remember that this was Workout #24/25 on the quest to gain Master Q status.  The plane landed at RDU at 10:46 PM. I drove home to kiss the M, and then face planted into my pillow.  […]

Rule of Three (Metal, Animal, Run)

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This is one of the oldest of all presentation techniques – known about since the time of Aristotle. People tend to remember lists of three things.  Structure your presentation (workout) around threes and it will become more memorable.  This morning the PAX at Rameses stayed true to this concept. WARM UP – Aerobics (to Prodigy […]

The Hills are Alive in BC

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Nine PAX began the morning with a temperature in the forties and a light breeze.  YHC had the Q for the Rabbit this AM and made the best of an AO that I geographically know very little about. WARM-UP – SSH, Arm Circles, Willie Mays Hayes, Carolina Dry Docks THE THANG  – Hill Run/Boot Camp […]

Fab Five Metal Session

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I had flashbacks this morning of when I first began F3 and regularly attended the Fetzer (Kenan) workout.  With so many regular PAX, you had two options: Heavy Metal-based workout Cardio/Bootcamp workout I always tended to choose the first option and have missed for some time now working with a little heavier weights.  Variety is […]

50 Greatest Living Athletes

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In its November 2017 issue, GQ listed what its writers consider to be the 50 Greatest Living Athletes.  Before the debates get started over the level of accuracy, let’s walk through the workout that 20 PAX at the Cougar completed to pay homage to a handful of those athletes listed. WARM-UP – SSH, Arm Circles, […]

Don’t Bullshit Me!

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The light, misty rain did not deter the Briar Chapel faithful from entering the Gloom this morning.  As usual, numbers were high. Twenty-four PAX showed up to collectively conquer the Wall.  YHC had the pleasure of receiving an EC one-hour ruck tour from Rambler prior to  getting down to business at 5:45 AM.  Then the […]