10/05/2023 Paradise – Did I say No Sprints? Just Kidding!
Rev. Robert H. Schuller Greeting – Warm Up Elbow Twists Kidney Knockers Hill Billy Jacks Arm Circles Willie Mays Haze Sprint from Sidewalk to Sidewalk X
Rev. Robert H. Schuller Greeting – Warm Up Elbow Twists Kidney Knockers Hill Billy Jacks Arm Circles Willie Mays Haze Sprint from Sidewalk to Sidewalk X
After a challenging month of IronPax, South Durham found itself a little short on its block count. A quick trip to Lowes, and a borrowed
After the shoulder walloping we endured this past month, YHC thought a stretch routine might do the Northern Province some good. A beautiful starry sky
Great morning for an old school beatdown with some old and new school HIMs. WARMARAMA – Mosey to bookstore ramp; traveling burpee up ramp –
Perfect weather during Iron PAX season meant YHC wanted to keep the high-level conditioning of IPX while also mixing in some pulling action. Nickelback and
MorningWood 9/25/23 – The Warmup Willy Mays Hayes (10) Arm circles (20) Windmills (10) Imperial Walkers (15) Harvesters (15) The Thang: – Mosey to Street
This SLT meeting was the end of a long day of F3. We started the meeting in the same way every PAX at the meeting
9/18/2013 (Q, Rodeo) – 9/20/2023 (Q, Adolphus) The proof that it happened– EC Ruck: Q, Scapula EC Lone Pine: Q, Bump Draft EC COW: Q,
Always excited to come back to The Eagle and wanted to use the breadth of what the AO had to offer… Solid crew and standard
Phew buddy, Monte, Quint and myself gathered at 0500 for circle of weights with some moseying to the front of the high school to conduct
Warmorama – SSH; Imp Walker; Hill Billy; Willie Mays Hays; Michael Phelps; Overhead Claps; Arm Circles. Partner up. ME – Structure included a mosey to
We congregated in our usual parking area and promptly set off on our ruck, heading in the opposite direction as usual; we weren't floating the
#conjunctionjunction WARMARAMA: *Modify where necessary or as needed 1 Lap Imperial Squat Walker (15) 4 rep count squat, leg 1, squat, leg 2 Mountain Climbers
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/08/IMG_4289.jpg First off…..kudos to Sonic for co-Qing with me and kudos to Imposter for bringing an FNG out this morning – welcome Slingshot! EC –
After a long Haitus , it was great to be Q-ing my favorite spot! Let's get to it Warm-up: We did a bunch of regular
It's always a good idea to get the Iron Pax workouts in your body before the real thing… We scaled down running and rep counts
A perfect morning and a surprise FNG (welcome Skeletor) awaited the PAX of Chatham County. Always excited to Q the Wall, YHC pulled a classic
Best way to get back out in the gloom is to Q! YHC couldn’t sleep, so he found some goodies off this thing they are
* Mosey over to pull up bars * Round robin of 5 pull ups, 10 merkins, 15 sqats * Mosey to soccer field, bear crawl
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/08/The-Earl-8.16.23.png Several PAX showed up for some EC which consisted of some Audioslave radio on Pandora, jump ropes and kettlebells! Once 5:30 rolled around, the
Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) (10 IC) 4. Imperial Walkers (10 IC) 5. Harvesters (10
Tobacco Road is a standout AO in the SoDu F3 scene. It's always a pleasure for YHC to take the Q and ensure that all
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/08/IMG_4156.jpg Circle workout – Month of August trivia. wrong answers doubled the reps.
Greetings. Disclaimer. Typical Warm Up. Decided to try something different today. Consulted to Exicon and found two interesting routines: the Dark Webb and the Hightower.
After the warmup we got the cones out across the field for The Beast. 6 rounds, 6 exercises, 6 reps, running between the exercises. WOD:
It's the 7-year anniversary of The Thicket, the first AO in Briar Chapel, and the 1- year anniversary of Dueling Banjos and Brotox taking over
It was a day like any other day when a last minute switch-er-oo had YHC taking on a long overdue Kenan Q. WARM-UP Traditional SSH
Some arrived at 5:15 to do some pre-ME stretching. ME started right at 5:30 with some mission statement recitals along with core principles, followed by
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/07/IMG_4089.jpg The Plan was this below, but a wrong turn took us a different route on the return trip so the stops were elsewhere not
2 pax for EC run Warm up Cortés standard SSH, WMH, GM, Porta John Chinook, Micheal Phelps + the Annie. The Thang Everyone grab a