A Walk down Memory Lane

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YHC has learned so much in my first year in F3. The camaraderie has been amazing. But one of the best parts of the experience has been all of the great exercise names! So for YHC’s 1st Anniversary Q the theme was a walk down memory lane to work in as many different exercises as […]

Old School

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20 pax, including one FNG (Clemens; thanks for bringin him out Zika) started their day right at Bastille. Disclaimer made, here’s what happened next. Warm-up SSH x 30 Imperial walker x 20 Willie Mays Hayes x 10 Burpee x 5 ’merkin x 10 Main event Fellowship jog to the pickup circle at Scroggs. The Pax […]

A Hill to Try On

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Few things are better than a hill for getting a beat down… Warmup: SSH (30) Windmills (10) Willie Mays Hayes (10) Arm circles (10 each direction) The main event: Mosey’d to the intersection of Copperline and Aberdeen. PAX paired up. One PAX ran up the hill to Market street and back down while the other […]

Cinder block circuits

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2 PAX got out for a pre Tarheel 10-Miler warm-up jog around the neighborhood with the Speed for Need chairs and then made their way back to the AO to join the other 7 and get to work. It’s been a while since YHC has Q’d, and he also wanted to spare the legs for […]

Augusta National

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The theme, on day two of the greatest golf tournament on the planet, was to “play” the Master’s course, one hole (and set of exercises) at a time. The approach was pretty simple, do a tour of Southern Village, stopping at “tee boxes” to do reps of exercises in conjunction with the par of each […]

March Madness Part I

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March madness is in full swing.  This means it is time for basketball conditioning… Warm-up SSH x 20 Imperial Walkers x 15 Good mornings x 10 Mountain Climbers x 10 Squats x 10 Merkins x 10   The Thang Time for practice!  Mosey to basketball courts. Partner up – one basketball per team.  One partner […]

Band of F’s

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It was colder than expected, but I brought my boom box to warm things up.  I alerted the Pax that there was a common thread to the music i would play and if they could name the band of each track, it would prove helpful later. WARM UP We started with “Slow Ride” by Foghat […]

A Morning at the Roxbury

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22 PAX gathered on a cool, windy March morning, 4 having done an EC run ahead of time. Warmup SSH, IW, Arm circles and reverse, Toy Soliders, Willie Mays Hays, Slow Merkins The Thang: Mosey to circle, form groups of 4 or 5. Rotate through the follow exercises with each team completing two laps. Timer: […]

A Bouyant PAX and a First Q

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Lots of encouragement and support for this new Q on a cold morning. Warm Up Warmup lap around the “Water Feature” at Bastille. Good Morning SSH Willie Mays Hayes Arm circles (thanks for that Manafort) The Thang A mosey over to the bottom of a hill in Southern Village proper preceded a Jacob’s ladder with […]