Observing Candlemas

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Warm up: The Overhead Clap x10, the good morning x10, the Willie Mays Hayes x10, the Imperial Walker x10, little baby arm circles x12, and the reverse x 12, the mountain climber x20,the Merkin x20   The Thang: count off by twos to form two groups. Each group completes the Tracer down the parking lot; and […]

101 Birthday Burpees

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It was a great way to begin a celebration of 46 years with my guys at The Falcon.  My 2.0, Brawny, insisted on getting up this am with me and posting.  That was the best gift itself until he made me look like I was 46 and he 15.  Oh those days I remember.  It […]

Ice Up Son

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YHC realizes that his last couple of Q’s in Durham have been really running intensive.  Luckily, with a ton of snow on the ground and icy patches near tire marks, running/sprinting this morning was out of the question.  YHC ran in from Woodcroft without too much trouble.  6 PAX in all would make the trek […]

Happen to Things!

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mo·men·tum mōˈmen(t)əm,məˈmen(t)əm/ noun noun: momentum; plural noun: momenta 1. PHYSICS the quantity of motion of a moving body, measured as a product of its mass and velocity. 2. the impetus gained by a moving object. the impetus and driving force gained by the development of a process or course of events “It had long since come to […]

Mixed Bag of Tricks

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Four seriously committed F3 brothers (shake it, beano, coco, & peach) didn’t let single digit temps and ice keep them from an EC ruck – strong!  As we gathered for the main event the PAX count grew to 19 leaving YHC impressed with the commitment and drive the men of F3 continue to display.  The […]

12 Days of the Falcon (Almost)

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33 PAX in attendance. 12 Days of Christmas theme, made it through 8 days due to time estimation issues by YHC Warmup: SSH x 25 Little baby arm circles x10 Abe Vigoda (slow windmill) x10 Imperial walkers x15 Fellowship run around Jordan The THANG: Jacob’s ladder – burpees and air squats 12 and 1, working […]

Next Man Up

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Where’s Doogie? A question we ask all too often, but don’t always know the answer to. In sports, you here a lot of players and coaches talk about the mantra of “Next Man Up” whenever the team suffers injuries. It’s the idea that the team is going to play, still have the same expectations, and […]

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.  […]

Merkin Madness

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YHC was remembering the fun of Merkin March and thought it would be a worthy time to revive the days of 200 merkins before breakfast and shoulder pain all day! warmup: SSH x 25, WMH x 10, IW x 10, Arm circles x 10, mountain climber x 20, single count merkins x 25, dive bomber […]

Descend the Ranks

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6 PAX showed up for some Manmaker EC and then 28 in total for the main event at The Falcon. Love to see so many PAX and love seeing some new faces on the Durm side of things. A lot of PAX to move so we can’t waste any time getting started. Warmup: SSH, Imperial […]