Warm UpSSHRichard SimmonsImperial WalkerWindmillslow merkins x10 THANGArm circlesFind a loop or out and back that you can run for 2:00For the Loop portion always repeat this sequenceBernie Sander(backwards run) 30 secrun 1 minutebear crawl or traveling burpees for 30 secondsROUND 1Loop (as referenced above)5 burpees10 merkins15 WWIIs20 IC mtn. climbers25 squats30 Dry Docks25 Overhead Claps20 […]
The 100 Succinct. Deadly. Like a Chuck Norris Judo-chop to the throat or a softly whispered “your love handles are so cute” from the M. You have 10 exercises for time. No substitutions, no re-organizing, no mix-and-match. Do the order as RX’d. Time it. Period. This is not a competition to see who can most […]
For the Body: 4 rounds for time with coupon – RX is 30# kettlebell, Ruck, Cinderblock, but get creative – we all have something 20-30 lbs lying around the house… 1.) Run 200 meters: 10 Manmakers (burpee with a block + OHP) 20 Overhead presses 30 KB swings 40 Goblet Squats (or ruck on squats) […]
The Virus has us down, but not out. We’ve got a roof over our heads, food in our bellies, and people who love us. We are blessed. Hopefully we stay healthy throughout this time, but if that changes we are here to help. Please reach out if you need any assistance at all. We are […]
Virtual Q – Covid-19 Warmups – On your own On a challenge from Marsachino Virtual Q of Vortex we became a part of a timed showdown with the winner having $100+ donated to the school food program of the region The Thang Here is the workout/challenge. We have $100 (you are not required to participate […]
YHC is scheduled to Q House of Pain this week. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. If there is a workout that can be done solitary in […]
Leg day: low and slow pyramid Warmup: OYO 3 exercises “only” start with 10 reps, descend down to 1 rep each then back up to 10 reps of each. Kneeling leg extensions: start in “Tall kneeling” on your knees up tall with straight back, maintain straight back and lean backward as far as you can […]
Intro: I know that the “Deck of Death” is looked down upon with some derision by most of you (maybe not to @Mothman Dora levels of hatred -but still) but I’ve always been a fan when unsure of what to do and on my own. It’s infinitely adaptable and you always end up halfway through […]
F3 Churham is physically shut down due to the coronavirus so the virtual Qs continue, which has led to some creative and awesome workouts and a chance for us to all keep in touch, even if only on slack. This workout is to be done solo and at home – basement, garage, living room, front […]
YHC 3 Year F3 Anny Q. Initially rolled this WO out at Tobacco Road a couple years ago. My take on 9 Rounds with Bruce Lee. LOL…Does anyone even read these? WARM UP SSH, x10 Cadence Mtn Climb, x10 Cadence Burpee, x10 Single Body Builder, x10 Single (Burpee with Plank Jack after Merkin)\ Man Maker, […]