The Warm Heart of Africa

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EC – several strong men prepared for the BC Murph and were soaked in sweat by the time the rest of the Pax arrived.  Nevertheless they persisted.  Grunge was unrecognizable without his Goatee and was mistaken for an FNG. Warm up – SSH, IW, WMH, arm circles, and merkins. The Thang – The workout was […]

Go to the Moon

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We Do These Things Not Because They Are Easy But Because They Are Hard Thank you for coming out to my VQ. This morning we are going to choose to go to the moon, YHC will give you more on that later F3 Disclaimer  F3 is a peer led, zero cost, non-profit workout group. We […]

Don’t Drop the Cookie

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Gomer: Any running in your Q tomorrow? Zook: Yeah, lots actually Gomer: Nevermind, that was a dumb question That pretty much sums up today’s ME, but for those that want details, here you go Warm-Up SSH x 10 Imperial Walkers x 10 Willie Mayes Hayes x 10 Cherry Pickers x 10 1 burpee OYO for […]

Words of Encouragement

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YHC ventured into his VQ understandibly anxious and nervous.  Comforted knowing he would have the support and encouragement of the PAX, he carried on despite misstep or two along the way.  This workout was designed to be easy to remember for YHC’s VQ but challenging for the PAX. 18 PAX showed up and we’re off. […]

Rodents of Unusual Size

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21 PAX gathered at #thewall this AM to play cards and talk about beavers (it sounds more entertaining than it really was). Two of the PAX (Chum and RG3) completed the workout with their ruck sack. Congratulations men! Warm-Up 20 – Side Shuffle Hops 20 – Willie Mays Hayes 20 – Imperial Walkers 20 – […]

Murph Mash-Up

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Preamble Most of you have heard of The Murph. And many of you have had the pleasure of one of Coco’s EMOM (Every Minute On the Minute) workouts.  Today’s workout was a bit of a mash-up of those two workouts.  YHC had no idea if it would work well, but I wanted to try something […]

Tree of Trust

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The Wall turned 1 year old this morning and 20 great men came out to celebrate. It is hard to believe that we were debating starting a second AO in Briar Chapel this time a year ago. Soon after we launched The Wall, with the growing numbers, we started to debate a 3rd site which […]

F3 Easter egg hunt, and recreating an album cover

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(pictured above, our blond PAX frolicking at Briar Chapel’s Astronomy Park at today’s Easter egg hunt) Introduction: Been a busy week for YHC.  I should really be mailing this one in, with a bevy of time-killing curb maneuvers and hill ladder punishments, but I couldn’t resist. I don’t Q much, and I’ve had this notion to involve […]

Let’s find a bigger hill

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YHC was considering the fartsack for this morning as early as yesterday morning, calling a preparation for tomorrow’s gambler CSAUP. So when Boyardee posted he would be a sick scratch from the festivities, YHC saw a perfect opportunity to force my hand to show up. The idea was to try to have an easy workout […]

Road to the Final 4

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10 PAX for various EC this morning (7 mother ruckers and 4 for murph training). 29 PAX gathered to kick off March Madness and began our Journey on the Road to the Final 4. When YHC took the slot for my VQ, I failed to look at the calendar as this is the greatest weekend […]