Mosey long way to Cates Creek WarmORama: SSH 15IC Imperial Walkers/Hillbillies 10IC ea LBAC, forward/reverse 10IC OH Claps 10IC Air Squat 10IC Lunge 10 IC,

Warmarama Mosey to hill by the cranky, light-sleeping old lady’s house for very quiet 11s – Burpee/Merkin w Mt. Climber Mosey back towards pull-up bar

As YHC's arms were still reeling with the adventure that was The Rooster… YHC promised leg day and core work. Here's to a promise kept.

Side Straddle Hops (SSH) x25 (in cadence) In Tempo Squats x10 In Tempo Merkins x10 In Tempo Lunges x10 (10 each leg) Little Baby Arm

WarmUps: SSH 20 IC, Good Mornings Manafort 5 IT(6 count), Imperial Walkers 15 IC, Hillbillies 10 IC, LBAC 5+5 forward 5+5 reverse, WMH 10 IT,

The weather was a bit cooler than YHC anticipated, but at least it was clear. The goal for today was to keep it simple and

Tuesday dawned fresh and crisp and, because YHC's kids are lazy, it was agreed to drive them to school on the proviso that we listened

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/46B90B79-554D-4EB8-B6ED-453D9E65A3CB.jpeg Warm-A-Rama SSH x25 (in cadence) In Tempo Squats x10 In Tempo Lunges x10 (10 each leg) In Tempo Merkins Imperial Walkers x10 (in cadence)

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/61D78212-AFC3-4230-95F2-224BD936D612.jpeg Warm-A-Rama Side Straddle Hops x25 (in cadence) In Tempo Squats x10 In Tempo Merkins x10 Imperial Walkers x10 (in cadence) Hillbillies x10 (in cadence)

YHC has been wanting to get back to the OG Tuesday Durham AO but I’ve become very good at coming up with excuses. A note

My schedule doesn't often line up for me to post at Vortex, but I love the site. Great group of PAX every time I've been

YHC had a plan in place for today's Q that quickly turned into a last minute pivot night of, after reading the first 2 chapters

WestEnd is such a great site with such a deep, rich history!…and 61 minutes of #NoRunning! With Black History Month Finishing up, the Cloudbuster Fundraiser

YHC was lucky enough to be invited into the Dean E. Smith Center for Saturday's contest between the UNC Tar Heels and Duke Blue Devils.

YHC has a banged up knee but was excited to return to Q Kenan. It has been a minute. My pre-blast hoped to recruit those

Today was YHC’s VQ at the Honeybadger. If there’s one thing I’ve learned about Q’ing, you always need a plan B. Today’s curveball was the

Warmarama- * SSH *Slow Squat *Seal Jacks *Slow Merkin *Chilly Jacks *Trivia Question: PAX stretched out what they needed to and attempted to provide the

So, last year when I was serving F3 as site Q at paradise, @Bellhop and I came up with this idea for Tobacco Road to

YHC picked up the Q mid-week from Sweatervest for YHC's first Falcon Q. Warmorama SSH IC x 20 Imperial Walker IC x 10 Michael Phelps

SSH x25 In Tempo Squats x10 In Tempo Merkins x10 In Tempo Lunges x10 (10 each leg) Arm circles. Small forward x10, small backwards x10,

TheKnight 03/02/23 – set to 2000's play list Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) IC (10

TheKnight 03/02/23 – set to 2000's play list Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) IC (10

YHC had Q prior week, but needed a swap and inadvertantly ended up kicking off Respect Month at HoP though 2.5 years from that milestone.

. Gotta have a lot before you can have a little. ? Warmarama- SSHx30, Harvester x 20, WMHx 15, RoF plank medley 5 count x2

I spend so much time at Culbreth that I don't believe I have posted at the Cougar yet. I was excited to post today. I

We started off with some warm ups, spreading them out in two locations: side straddle hops / cotton pickers / neck roll / foot rolls

The Q sheet needed some filling, so I had signed up but that was before hurting my wrist. Knowing I still wanted to Q, I

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/AD81191A-C61E-4CA5-8232-D480906B6BC5.jpeg SSH x25 In-Tempo Squats x10 In-Tempo Lunges x10 (10 each leg) Imperial Walkers x10 Hillbillies x10 Willie Mays Hayes x10 Michael Phelps The Thang

61 degrees this morning and getting light right as we went to Namorama at 615. Theme of this workout was celebration and PAX shared how