Tour de Waterstone

Posted on

7 PAX assembled in the parking lot for a Monday morning beatdown. The Warm – up Run down to the playground and did 10 Good Mornings, 10 Imperial Walkers, 10 WMHs, and 20 SSH. The Thang Start with 20 merkins Run up the hill.  Stop and do 10 burpees OYO.  Run more.  Stop and lunge […]

F Theory

Posted on

We didn’t have exclusive heart rate monitoring technology and as noted this morning YHC is not a trained professional.  The only points tallied were the number of Chumbaburpees in our warmup and there’s no cover charge at this AO.  I really dug deep to scientifically design a workout sure to produce an after burn to break us […]

The Q’s Mercy

Posted on

YHC back from a Florida vacation ready to start the week right with a #therock Q.  YHC put on his shorts and newest version of F3 shirt.  Once in the garage, YHC could feel the chill in the air.  In just 3 days, YHC was used to Tampa spring temps again, when YHC opened his […]

Four Corners

Posted on

Yet another beautiful morning in the northern province! Enough so, to drag YHC out on a Monday to lead a Q for the first time without the aid of coupons. That’s right. We all had to pay full price. (An, YHC, was feeling it!) Warm up Side straddle hop x25 Windmill x20 Forward arm circle […]

little of this, little of that

Posted on

At least there was no rain.  It was a little windy in the Monday gloom at the rock where YHC and 3 PAX did a somewhat typical @toast_McQueen unplanned Q. Warm up – Mosey down to the parking lot of the park (the traffic circle was wet). 30 SSH, 10 WMH’s, 10 little baby arm […]

Hey Look at This

Posted on

YHC warmed up some Mexican leftovers the night before this Q and scoured the Exicon online at F3Nation.com for new exercises.  YHC was not disappointed and quickly jotted down some notes. Now prepared with a Weinke and a full stomach for The Rock! The Warmup The Pax moseyed down to the trusty traffic circle. Mumble […]

Marching 26 @ The Rock

Posted on

It was another cold morning in the Northern Province, so YHC decided that Mother Nature needed a reminder that it was March 26th, which is technically Spring in northern hemisphere. Six PAX gathered at The Rock and performed YHC’s March 26 March.   Warm up: The PAX left the AO parking lot with a fellowship […]

Crowd Sourcing Tour around The Rock

Posted on

7 PAX joined for what would be a Cardio Tour around the Rock Warm up: The PAX left the AO with fellowship jogged their way towards UNC Hillsborough Hospital, then vered their way into DTCC Campus. Here we found secluded parking lot to continue our warm up. 20 SSH, Good Morning & Arm Cirlce stretches. […]

Unforgiving Coupons

Posted on

The PAX started with Fellowship jog to traffic circle. Warm up: 30 SSH, Arm Cirlces Forward & Reverse, Emperial Walkers then Good Morning & WMH stretching. The Thang: The PAX began with Fellowship Bear Crawl to park entrance. Once arrived switched over to Crab Walk towards the out building. After quick recovery, YHC shined head […]

Crate o’coupons

Posted on

It was a clear and chilly morning at The Rock in the Northern Province when 6 hardy PAX gathered together to carry heavy stuff. YHC dug deep within his tool shed to find trinkets leftover from days gone by: iron plates of various weight; a homemade torture device from my childhood consisting of a wooden […]