04/28/2023 The Wall – Lead by Delegating
Today was YHCs birthday Q and I wanted to do something special. Unfortunately it has been a tough week on the home front so I
Today was YHCs birthday Q and I wanted to do something special. Unfortunately it has been a tough week on the home front so I
This week we celebrated National DNA day. Wrapped up in this commemoration are the 20th anniversary of the Human Genome Project's completion, the 70th anniversary
For my first Cougar Q, I led 16 PAX through a Burpee Ladder, AMRAP Pull-ups, 3 rounds of 3 exercises at the rock pile, and
Warmarama: SSH, WMH, Arm Circles, Harvesters Michael Phelps, 5 Burpees (I hate/love burpees) Mosey around parking lot back to entrance. Start Ricky Bobby out if
Merkin Pyramid for EC led by @QUINT Main Event: Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) (10
Warm-a-rama: • 20 Side Shuffle Hops • 10 Willie Mayes Hayes, IC • 10 arm circles, IC – forward • 10 arm circles, IC –
Pre-blasted that we’d be going with a reliable oldie but a goodie. Zook correctly guessed it – the Dirty McDeuce. Despite some Pax thinking that
Warm-up: 20 SSH 12 IW 12 LBAC (Reverse) 12 Harvester 10 WMH Calf Stretch Main Event: 5 exercise sets Tabata-style. 60 seconds of exercise, 30
Opportunity to Q opened up at HOP and YHC jumped on it. Was thinking about a time for everything…Fast and Slow…So we would be doing
Warm-up: Hip openers (10) Imperial walker (10) Armes circles forward (10) Armes circles backward (10) Sun up to plank walkout (5) SSH (20) Sun up
Warm-up: Hip openers (10) Imperial walker (10) Armes circles forward (10) Armes circles backward (10) Sun up to plank walkout (5) SSH (20) Sun up
Warmup Main Event consisted of the following with weights: Partner 1 – as many reps as possible Squats | Partner 2 – bear crawl across
Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) (10 IC) 4. SSH (20) The Thang : Field work
At 3-weeks shy of YHC 64th birthday I was certainly an old virgin – but I am no longer. Surprisingly, I am not the most
Seven PAX enter, one PAX leaves. Warm-up: SSH, Imperial walkers, Hillbillies, arm circles, raise the roof, harvesters, slow merkins Next we mosey to the library
YHC swapped Q dates with Elwood (thanks Elwood!) due to a conflict with my original date. As someone who often finds himself at the back
Nice cool morning in Downtown Durham. Warm-up: SSH, WMH, Harvester, Slow Merkins, Arm Circles Next we headed to the Heights field at Old North Durham
Beautiful 54 degree morning. 15 pax lined up for a Spooky beat-down. Warm-up: SSH, IW, Squats, Merkins, WMH, Arm Circles Next, each pax found their
Question of the morning? – Think back to when you were a kid and try to remember what you thought your life would be like
YHCs birthday fell on a Tuesday this year which made it the perfect opportunity to Q the Rabbit. And this year YHC hit 50 so
Warm o Rama The usual NP warmup — 20 side shuffle hops in cadence , willie Mays Hayes. Slow squats and slow Merkins The warmup
Today’s workout was the first back for YHC after Spring Break. Feeling a bit out of shape after a week on the beach, YHC was
Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) (10 IC) 4. Crop Pickers (10 IC) I 4 5.
Warm Up SSH x25 Good morning x10 Imperial Walker x20 Willie Mays Hayes x10 Harvester x10 Slow Merkins x10 The Thang Start off easy 🙂
For my 41 first trip round the sun, I reacquainted (or introduced for a lucky few) the PAX with Dora's pal, B.O.M.B.S. However, before we
Warmarama: SSH x20, Imperial Walker x15, Windmill x15, Michael Phelps x15 Mosey to ME with occasional stops for Plank Jacks x15, Merkins x15, BB Situps
Warm up SSH x15 IC Squats x15 SC WMH x10 IC LBAC x 10 IC forward and reverse Overhead clap x10 IC Seal clap x10
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/04/IMG_20230412_071124.jpg Crash Cart, AKA Carty C, AKA Bobby Bag-a-Doughnuts, turns 44 today. He's also a couple of days away from his F3iversary. Therefore, celebratory torture
Warm Up Side shuffle hop Emperial walker Hillbillie Harvester Arm circles Seal clap Overhead clap Main Event Mosey to Toucans Knob Bag full of two
A cold, but dry Star Wars start led 10 PAX to HAL 9000's ancestor, ChatGPT's full-body workout, (modified as necessary). 4 stations of Merkins, Planks,