M-A-C-K-B-R-O-W-N

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We celebrated the arrival of the new UNC Football Coach Mack Brown, or at least we celebrated that his name makes a good workout acronym without repeats. Warmups: SSH x 30 IC Willie Mays Hays x 10 IC Arm Circles X 10 IC Reverse Arm Circles x 10 IC Imperial Walkers X 10 IC   […]

Ringing the Bells #FocusOnForm

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5 started for a brisk 5k before we got down to work… With this being “Focus on Form Week” in Churham, I thought it’d be good to learn a little about those kettlebells we all see folks using at the gym. I don’t know much about them but had a feeling they’d be deceptively challenging […]

Great Theater

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Eight PAX gathered on an unseasonably warm but misty and damp December morning outside Kenan Stadium for a good hard workout focusing on excellent form and combining cardio and resistance work. The Thang: Warm-up: SSX x 20, windmills x 10, squats x 10, arm circles front and back x 10, merkins x 10, Carolina dry […]

Wait, Zombies Poop?

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Today kicked off “form week” for the F3 PAX across the region. With that I had to think of some exercises I actually do correctly. That seemed to narrow it down pretty quickly so with that, and the Netflix documentary Hip Hop Evolution still on my mind, here we go….. WARM-UP 15 SSH (IC) 15 […]

Form Week, My Butt

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Form Week!  YHC’s first post was a wet 50 degree Devil’s Ridge Coco Q in Feb 2016 (RIP Panther’s Super Bowl run) and YHC has YET to Q Devil’s Ridge. Why? Excuses… 1. It’s a site for badasses. It’s scary to lead the group that shows up at DR because they will crush your workout. […]

Overhead Carry Circuit

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It was a chilly morning, but the PAX didn’t disappoint.  13 showed up in the gloom for a workout that I’ve tried before, but I thought with some modifications it may be better.  I think it was… Warm Up SSH x 24 IW x 12 WMH x 12 Porta-John Chinooks x 12 Reverse Porta-John Chinooks […]