https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2025/05/7E887E42-18C8-4B3B-98D7-30D16C0233C8.JPG Though it was lightning and thundering in the early morn and pouring driving to the Jag, the covered area at PickUp #9 gave us

Warm Up Elbow Twists Kidney Knockers Wind Mills Way Backs Arm Circles Squats Hill Billy Jacks The Thangs Mucho Chesto- – High right Merkin -High

Pretty typical Owl Theory Warm up: side shuffles, the sideways one I still can't remember the name of, LBACs, Mountain Climbers of varying speed, OYO

Special recognition to AttaBoy as our "Non-Mystery" Mystery Co-Q who relinquished his spot for the "Mystery" Co-Q. Uzi started with 21 non-stop minutes as a

During the pre-blast mumblechatter, YHC discovered a remarkable and almost unbelievable scenario that happened at the third week of #paradise 's existence. On Bogey's VQ,

Based on YHC's research, House of Pain launched 8/19/15. The only evidence of this is from a note in the backblast from Devil's Ridge on

YHC is having a moment of "old man" reflection as he scrolls the backblasts. A good number of those old backblasts had a fair amount

In YHC's deep dive, I've come across various references to locations, exercises, routines, that I'm completely unfamiliar with. In the case of my desired homage

ThinBlueLine was the beginning of "Churham" – close to the town line dividing the Durham and Chapel Hill, uniting the two shades of blue. The

Inspired by Yoga Girls, QiQong Masters, and Shaolin Monks in Orange Robes, a few standard exercises were modified and a few new ones were added.

In preparing for today's workout, I went through the backblasts for 2022, looking for the various ways the early Qs utilized the layout. Some Qs

With @Blackball on the mend, YHC was given the opportunity to lead and we tried to execute his vision with a mosey down (and back

Conjunction Junction was YHC's first post back on 11/9/22. It was Slug's 60th, and Magic Bus was a fellow FNG. Since then, YHC has been

The journey continues. We went back 10 years with an Assisi workout inspired by a seal-style workout called the Benoit. Since the Benoit is a

YHC has merged his usual birthday Q shenanigans with his interest in learning the beginnings of each site, and today, we recreated, mostly, the official

WARMUP: Side Shuffle Hop (10 IC), Willie Mays Hayes (10 tempo), Side Shuffle Hop (10 IC), Imperial Squat Walker (10 IC), Side Shuffle Hop (10

Another trip to the times of yore. Early West End backblasts contained a number of excellent workouts. For today, @nightshift was selected since YHC has

After a false start due to a sick 2.0, I wasn't able to bring back an old Floyd Pirhana Q on Tuesday, so we circled

A provocative pre-blast by Crash Cart crated a Slack Battle over which PAX had the optimal hydration. This inspired YHC to do a water themed

YHC has been on a history kick, going back and looking at some of the site launch backblasts, and other old school beatdowns. For this

Approaching YHC's 10 Year F3 anniversary and a celebration of @Assisi (Vortex Founder and long time Site Q) was on the docket for today. WARMUP:

The five of us started with a typical warmup around the little tree at TheEarl. SSH, Arm circles, Good mornings. Windmills, IPW, Hillbilllys Main Event

Bada Bing & Sohcahtoa shared that the Q spot was open at the Jag and YHC jumped into lead – a VQ! YHC had been

Warmup: Bushwackers, inch worms, lay on your back pidgeon stretches, windmills, hillbillies Workout: * Bernie Sanders down to second main intersection from the circle, 10

9 humans and 1 animal joined together to celebrate my VQ at Jurassic Park Warm Up Good mornings, arm circles, windmills, IPW, neck rolls ME

WARMUP: Two returned from the playground after some Murph training! SSH, WMH, windmill, downward dog & calf pumps, IW, slow squats THE THANG: Pinwheel (mozy

Love the Cougar and all the many ways PAX arrive! Today HIMs arrived by driving, walking, rucking, running, biking & I think Manafort somehow did

There was a Q opening and @YoungMan put the call out and I jumped on it via slack and simultaneously @Pallino jumped on it via

WARMUP: ============= SSH x20 Imperial Walkers x12 Hillbillies x 12 Gardners x 12 THE THANG: ============= 1 Fellowship Lap around the track Circuit 1 (repeated

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2025/02/the_wolf_2025.png Honored to have the privilege of Qing the 8th Anniversary of #theeagle. References to OGs, past workouts and the AO and lots of references