Backblasts

The who, what, and where of F3 Churham.

Juevos de Burro

Bright Idea and Splashback dominated some KB EC.  400 reps in 30 minutes.  Boom.   Warm-Up Imperial Walkers Double-Time SSH Slow Merkins Stretches   Main

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Winging It

Warm-ups: Willie Mays, Sise straddle hop, Imperial Walkers, windmills, and calf raises. Mosey to court house Main: Half does LBC’s while other half runs circle,

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Superfreak

Warm Up Superfreak by Rick James SSH, IW – burpee every time you hear Superfreak Thang Mosey down to parking lot Lots of Usain Bolts

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All-Around Beatdown

4 pax got shortchanged .1 miles for an EC 5K and 12 hit some fan-favorite landmarks on Duke’s campus for an all-around Monday morning beatdown

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Earning the weekend

YHC nearly fartsacked the Q this morning after sleeping through 5+ minutes of an incessant alarm. After laboring to get out of bed, YHC scrambled

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Backs n’ Jacks

Backs EC focused on the posterior chain, aka our backs. Technically curls are not focused on the back, but we’re men… must do curls! ERRRRRR!!!

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7’s are Wild

Warm-up SSH x 21; then a Grunge dart to another corner of the parking lot Imperial Walkers by 14; then a Grunge dart to another

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Doom Dome

Warm Up SSH, WMH, Imperial Walker, Merkins, mosey’d down to the Dean Dome ME Bear crawl one side, sprint next side, 10 burpees. Pick up

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Hippogriff

  When the mid-week message was posted that the Q was open YHC jumped on it to close out the bookend Q for the week.

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Le Tour de Falcon

Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.   F3 workouts are: Free

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Push & Pull

Warm up: Good Morning 10IC, Hillbilly 10IC, SSH 20 IC, WMH 10IC, AC 10IC, RAC 10IC Main Event: Partner 1 – In plank position, push

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Math Pop Quiz

The school year is upon us. Our local public school districts are all embarking on an online learning expedition. Many of our independent schools are

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