Jack Bauer

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“The noblest art is that of making others happy” – P.T. Barnum INTRO YHC met Uzi, Appo and EZ for an invigorating pre-ME Murph (skinny) sesh that had us back at the AO a tad bit tardy (apologies, brothers). Welcome back to the gloom, Appo. Great to see you this am. 4 EC Murph bros […]

Birthday Party

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10/8 is my birthday.  What better way to start the day of than at The Rock!  Tried to channel the birthday theme with games, singing “Happy Birthday” and cold beverage finale. Warm-up: Mosey to traffic circle – Windmill IC x 10 WMH IC x 10 LBAC IC x 10 (forward) x 10 (reverse) SSH IC […]

Run Them Jewels PAX

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YHC decided to introduce the PAX to his favorite hip hop group, Run The Jewels.  YHC was moderately surprised that no PAX had previously heard of RTJ, but that only added to the satisfaction of sharing the RTJ gospel. YHC needed to extra juice this morning because he just returned from a week of beach […]

Just Keep Moving

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The warm mornings continue to keep coming at us, so I thought we could  keep it hot this morning with a continuous circuit workout. Warm-up 30 SSH 10 Imperial Walkers 10  Arm circles F/R 10 Slow Merkins The Thang 30 minute circuit of 9 Stations.   10 reps each or traveling exercise 1) Burpees 2) 180º […]

Happy Anniversary to Me!

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The storm had cleared and the temperature was perfect and 7 PAX assembled under the parking deck for my 1 year anniversary Q.  As YHC thought about the past year and all he had learned doing F3 he decided to make this Q as forgettable as possible.  So with that in mind we set out […]

Early Morning Shakes

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21 PAX came out on a cool Fall day.  9 PAX for EC – Manmakers led by the man maker himself, Cooter.  Boucher encouraged all to come out, took roll for EC then promptly DC’d. Warm Up SSH x 20 Imperial Walkers x 15 Seal Claps x20 Willie Mays Hayes x 10 Slow Merkins x10 […]

The Never-ending Q

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Ten men braved power outages, fallen tree limbs, and school cancelations to post at The Westend. We began our journey down streets without lights. We looked up and down streets. Looked ’em over with care. About Weaver Street we said, “We don’t choose to go there.” With our head full of brains and our shoes full […]

Give thanks to Sparta

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11 PAX Spartans took part in Placebo’s VQ this morning at the Mustang at 5:30 am. Warm-Up Side shuffle hops x 25 Arm circles x 20 Main Event Spartans x 10: Sprint, 10 Merkins, lunge walk back repeat with descending number of Merkins by 1 each time (converted to mosey back half way through due […]

Core TBOMBS and Steinls

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I was prepared today with two different workouts; the primary workout was a “redo” from a botched Q that I led at this site back on 8/23.  It was so bad, I didn’t even do a backblast.  The other workout was  weather dependent, with the need for heavy rain.  With a decent morning weather wise, […]

El Aniversario

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YHC just wanted a day where F3 was less than 10 minutes away. After posting for the first time in February of 2016 and in the months that followed where YHC went from casual poster to active participant, YHC had always wanted to get F3 going closer to home (North Durham, but technically the address […]