03/27/2023 Morning Wood – Repurpose Spud’s Phone # whiteboard
Since I got a whiteboard from Spud following the “Call Me…….Maybe?” at the Jag a few weeks back might as well tailor it for a
Since I got a whiteboard from Spud following the “Call Me…….Maybe?” at the Jag a few weeks back might as well tailor it for a
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/2395A6FE-F977-47A0-97A0-29AA21069CDD.jpeg F3 March madness Warmup, Mosey, 4, 7 minute quarters in pairs. All exercises with basketball 🏀 1st Q: Ball toss shuttle passes; Overhead, Chest
Welcome / Not a Professional / Modify as needed / No new guys (FNGs) Warm up -30x cadence side shuffle hops -10x Willie Mays Hayes
Warmaram: 16 SSHs, 16 Hillbillys, 16 WMHs, 16 LBACs, 16 Slow Merkins, 16 Michael Phelps ME: Pyramid of 16s 16 squats Storm the wall 16
Bright Idea and Fertile took down the pull-up record during EC under the watchful eye of Homegrown Berry. Nitro & Shuggah Shack’s craft services (no
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/F7FAFFD7-CFB4-4C36-8FEE-3537542F01D3.jpeg Warm-A-Rama SSH x25 (in cadence) In-Tempo Squats x10 In-Tempo Merkins x10 Willy Mays Hayes x10 Michael Phelps x10 4 Make our way down to
Northern Province once again learned the dangers of Soup. The PAX, all raging with Qdrenaline, took the Q for the Thang. Warm-O-Rama (RoyGBiv): Started off
WARM UP SSH x 20 WMH x 10 Harvester x 10 Hillbilly Walker x 10 Arm circles x 40 Overhead claps x 10 Michael Phelps
12 Pax showed up on-time and ready to work. I can't say the same for Duplo and Hal who arrived 2 minutes late. Penalty burpees.
As this was a last minute pick-up-the-Q, and since I’m coming off of an age related back injury I can’t do burpees or really any
Warm-A-Rama SSH x25 IC In-Tempo Squats x10 In-Tempo Merkins x10 In-Tempo Lunges x10 (10 each leg) Mountain Climbers x10 IC Plank Jacks x10 IC Mountain
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/56CF230C-0DCC-4AA3-AF50-E0B73D030779.jpeg Warm-A-Rama (Exicon approved verbiage) Side Straddle Hops x25 In-Cadence (IC) In-Tempo Squats x10 In-Tempo Merkins x10 Imperial Walkers x10 IC Hillbillies x10 IC Arm
PAX were alerted that I had a horrible idea should time permit. In the on-demand instant gratification world we live, it can be hard to
The PAX knew it was going to be a Sherwin Q but YHC wasn’t hinting at what to expect in the chilly gloom. Warm a
Warmarama Basics other than 21 for the 21st day of March and first day of Spring Grab a block and head over to the curb.
Was my VQ at the Westend AO and it couldn’t have been a better group of PAX for a St Paddy’s day Q. Here’s what
In lieu of asking Nickelback to Q after his 100-miler, PAX enjoyed a morning of Q-Soup and 1 too many ladders. Warm-O-Rama (Bedpan) SSH, Slow
Ugh. Given the week prior, leading the SLT meeting on our new night (thank you baseball season), was not top of my priority list. In
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/8D2D6F91-9BBD-4E27-AEDC-1EBD7789252C.jpeg Warm-A-Rama SSH x25 (in cadence) In-Tempo Squats x10 In-Tempo Lunges x10 (10 each leg) In-Tempo Merkins x10 Imperial Walkers x10 Hillbillies x10 Willy Mays
HGB led us in some EMOM EC Warm-a-rama 25 SSHs 15 IC IWs 25 IC Mountain Climbers 10 slow Merkins 10 slow squats Deka Training
Tobacco Road is one of YHC's favorite AOs. There's nothing like leaving a beatdown with little pieces of rubber turf clinging to your back and
It was 3/7/2019. Major Pain had not yet moved, Funny Bones had yet to started grad school, Nacho had yet to discover the healing power
18 friends, romans, and countrymen lent their ears, along with their bodies, to Cougar Football field for the Ides of March. The pre-blast promised: Beware
Warmarama: Side shuffle hop (x30), Imperial walkers (x10), Hillbilly's (x10), Arm-circles (x10 – each arm), Ricky Boby for a short jaunt, 20 burpees, 10 slow
Warm-up – side shuffle hop, imperial walkers, hillbillies, michael phelps, overhead press, Willy Mays Hays, mountain climbers, slow merkins ME: – One lap mosey –
4 Pax channeled their inner Uncle Rico testing themselves against the best from this year's NFL combine. 1st round consisted of the pax doing the
March Madness themed workout starting with 4 Burpees for the Dookies for winning the ACC tournament (only the Duke fans participated) WARMARAMA: SSH x 16
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.