An anniversary Q mash up

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Today is YHC’s 1 year anniversary to the day of when YHC first became a part of the F3 community.  Thanks to a strong EH from Knope, YHC reluctantly posted at Tobacco Road 1 year ago today.   It is more than a little serendipitous that this day would fall on a Friday and give me the opportunity to share in this celebration […]

Feel the Bern

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Warmup:SSH – 30IW – 10 Square Jumps (idiot Q called them Box Jumps) – 10Reverse – 10 Merkins – 25 Thang: Partner up.One person runs down the hill, and then Bernie Sanders up the hill while the other does burpees. Keep switching off until your team gets to a total of 60.  One person runs down the […]

Island Hopping at the Mustang

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The past few days in NC have been awful. Snow, sleet, schools cancelled/delayed. It hasn’t been hard to find a reason to fartsack that’s for sure. With that said, YHC sent out the call Thursday for the men of F3 to get back on the wagon. 5 PAX answered that call. I think another 2 […]

Just Making It Up

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I like to think of complaints and criticism as a sincere form of complement for devising such a challenging mix of exercise. As such,  I wanted to offer some props to F3ENC for the section of today’s beat-down referred to as  “Slay the Beast.”  I started a new job recently and spent a few days at […]

Escalating Escalator, Take 2

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If the PAX were like YHC, they were starting to feel a little stir crazy with the wintry weather inhibiting their early morning F3 fix. First time out this week and 2 months since last Q, felt a little rusty at moving and leading, but the PAX are always gracious and pitch in where needed. […]

2 Minute Drill

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YHC wanted to structure the first part of this mornings workout with 1-2 minute blitz of exercises. Then we will return to a AMRAP standard wheel of pain.  We spent the morning with the Foo Fighters I hope I am not the only one with this stuck in their head today. Warm Up: SSH AMRAP […]

Ice of you to join us.

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YHC woke up this morning at 0439 wondering if anyone was insane enough to workout. You know, besides me. YHC arrived at the AO at 0520. Ghost town. I took this time to assess the site to see what wasn’t covered in ice to safely workout in. The gravel access road was frozen solid and […]