Lets get Tricky

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8 strong PAX today. 4 for an EC 5K Warmup: SSH x15 IC Windmill x10 IC Arm Circles x10 IC Reverse Arm Circles x10 IC All PAX in a plank position, YHC played “Tricky” by RUN DMC, every time you hear “Tricky” do a merkin (46 total?) THAT-THANG: Lets keep the Run DMC thing going […]

Everyone needs a safe word

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Two years ago I started this F3 life so I took the chance to lead a great group of PAX through downtown PBO Warm-up then into a mosey Stop along a wall for some relays: elevated feet plank and people’s chair with creative word choices to let everyone know when you were set. And then […]

A-B-C easy as 1-2-3

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Warm Up: 5x burpees 20x mountain climbers 10x merkins 10x Good Mornings 10x Hill Billys High knees, butt kickers, karaoke , half field accelerator and high skips The thang:  Today’s workout was 1/23, which seemed to perfect of an opportunity to pass up for making up some half reasoned workout.  So I came up with […]

Forward…and back

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8 strong PAX arrived on a brisk 28 degree (feels like 15) morning Warmup: SSH x15 IC WMH x10 IC Goof Balls X10 IC THAT-THANG: Mosey down Great ridge to first intersection 2 merkins, lung walk across road 4 merkins, lung walk across road 6 merkins, lung walk across road 8 merkins, lung walk across […]

Hey, Mr. Narrator…This Is Bob Dylan To Me**

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Grunge Churham Q Count To Date: ThickBush (1/6) Hare Ball (1/7) Strollin’ Rone (1/14) Pooty Tang (1/17) AM-SCRAM (Today) WARM UP Run A Lap Round Woods Lot to AMRAP cinder block pile Each PAX grab 2 cinder blocks. Farmer carry to the lunch table/benches Line Up. YHC gave a brief overview of the workout for […]

Rameses Greatest Hits

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YHC was excited to get his first 2020 Q at Rameses – the OG site of Chapel Hill – and wanted to use all its toys. Cosmo put the siren call out for Tar Heel Warrior Mountain EC Rucks and 5 responded – despite the 25 degree temps. YHC arrived with the Ruckers working hard […]

Plyometrics, not Biometrics

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YHC can’t remember signing up to Q The Jag of January 21st, 2020. When Catskill dropped the @channel pre-blast last night mentioning it will be hat and gloves weather for a Jinx Q, it was quite surprising. But also pretty exciting, since knowing that you can’t plan something spectacular in about an hour before bed […]

LTSBYG

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Jinx introduced me to a nice route around the neighborhood that follows a series of Strava segments. He refers to it as the “Let the Segment Be Your Guide” route, which – as with most good things – must be transformed into an acronym. So today we did the LTSBYG route at the Rabbit. Warm-up […]

The Walls of Riverside

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Winter finally arrived, only a month late. A nice balmy 25 degrees greeted 3 PAX this morning. Warm-Up SSH x20 Good mornings x10 WMH x10 The Thang YHC lead the PAX over to the front of the school. Today we were going to do the Walls of Jericho workout from the lexicon. The premise of […]

Hit or Stand

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YHC has been on Injured Reserve for a while because of a bum knee. Also just got back from the Bahamas and took a look at the Q list; Alas, no Q signed up. Guess you’re stuck with me. WarmupSSH x25 ICSlow Merkins x10Willie Mays Hayes x10Imperial Walkers x10 ICDaisy Pickers x10 MEDips x30Dirkins x20Irkins […]