Presidents Day Special

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Happy President’s Day to all Warm up- Mosey around traffic circle to parking lot 30 – SSH, 10 seal claps, 10 overhead claps, 10 Imperial Walkers, 10 WMH’s The Thang In honor of Presidents Day we started by recognizing the 1980 LA Lakers interim cheerleader president Paula Abdul by doing Bear Crawl/Crawl Bears across the […]

Stress Relief Valentines Day

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Warm up PAX grabbed the 3 sledgehammers to begin Jog, karaoke high knees & butt kickers to practice field. Once PAX arrived we continued with SSH, WMH, Backslaps & Slide Merkins. The Thang PAX lined up to cross field doing walking Lunges, those with hammers held above their head. PAX picked up 2 tractor tires, […]

No Super Bowl Hangover

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3 PAX ascended #therock to start their week. WARM-UP: SSH x 30 (cadence count); IW x 20 (cadence count); LBACs x 10 (cadence count) – Reverse x 10 (cadence count); WMH x 10 (cadence count) Taking a page out of @peach’s book – Merkin Ladder to 10 and back down. THE THANG: Mosey to the […]

Q Rep

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9 Pax converged in the rainy gloom.  This was YHCs 2nd Q, 1st at The Rock.  At our recent F2 event a more seasoned Pax explained his personal strategy for rotating AOs based on what exercises he expects from the scheduled Q.  As I scratched down my plan for Monday I thought…what will my Q […]

Day On

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The temperature dropped to a frosty 16 degrees, but YHC knew that the nearly 50 degree drop in temp from just three mornings prior would not prevent the PAX from showing up.  YHC was right. YHC arrived to the AO at 5:29 with 3 PAX waiting patiently.  One of those PAX included Nickelback, with a […]

Thursday Special

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The New Year’s Challenge has been a lot of fun.  YHC has enjoyed posting at old and new AOs and was looking forward to travel South into Chapel Hill/Carrboro for a Thursday post.  The weather certainly threw a wrench into this plan.  YHC called an audible and decided to open The Rock for a Thursday […]

Hills and Walls

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Berkshire Hathaway Shirt

Virgo’s Q Warm-up SSHs 30 Arm circles 12 forward 12 reverse Overhead clappers Seal clappers Willie Maze Haze Merkins slow count The Thang Jacobs ladder: Start at the roundabout with squats then run up the hill to Waterstone Terrace (not the sign we all thought-further and steeper) started with 5 squats bottom and 20 burpees […]

5 Count

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5 PAX for a cold and crisp morning in the Northern Province. WARM-UP:  PAX moseyed to the traffic circle SSH x 20 (cadence count); Good Mornings x 10 (slow cadence count); Arm Circles x 10 – Forward (cadence count 5 little 5 big); Arm Circles x 10 – Reverse (cadence count 5 little 5 big); […]

Form Week, the Musical

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9 pax gathered at The Rock to kick off Form Week in style. YHC’s love of form discussions is well known in Churham’s Southern terrain, so an opportunity to bring the gospel to our Northernmost territory was cause for celebration – and, as everyone knows, there’s no better way to celebrate than with some good […]

Keep it 100

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Temp said 34 degrees, Realfeel was 29. YHC felt about 70-75% with this head-cold and post-Thanksgiving delirium. The temperature and YHC’s state of mind – lets get real, keep it 100. Upon YHC’s first visit to The Rock, YHC was very disappointed that Sean Connery was not there to greet me “Welcome to the rock.” […]