Warmup: 20 Side straddle hops, 15 bushwackers, 15 merkins, 12 front baby arm circles & 12 back baby arm circles, stretch Main event: Leg 1

Warmup: 20 Side straddle hops, 15 michael phelps, 10 willie mays hayes, 15 merkins, stretch Main event: Leg 1: Mosey to corner & do 15

20 PAX were not afraid of the crisp fall gloom and circled up at the Westend startex. Rebar brought out an FNG named Bill. Interspersed

WARMUP: Typical Stuff THE THANG: Zachary Tellier Hero WOD 1. 10 Burpees. 2. 10 Burpees, 25 Merkins 3. 10 Burpees, 25 Merkins, 50 Lunges 4.

5 Pax Circled up in the foggy morning to do some rounds of Hank Aaron (44) Everything we did was in the total amount of

14 PAX for mostly right turns at #the_moose. 1 for EC, Welcome FNG @VIC. Prayer request for Coach K's sister and brother-in-law in their pregnancy

Back to the site of YHC's first F3 Q exactly 364 days ago. Warmarama SSH (x27, in honor of the number of Yankees World Series

Started with the typical warmup then did our first of 4 sets of 22 burpees (birthday) to sum up to 88 (birth year). We moseyed

Standard warm-up Then resistance workout with cinder blocks: -curls, triceps, thursters x 3 Mosey to the track, where we did intervals of: regular merkins, 200mts

Warm up: * Side shuffle hop, mountain climbers, michael phelps, deep front lunge stretch hold for count of 10 on left leg , then switch

Start at Clubhouse onto Briar Chapel parkway up & take right onto Wildwind drive (Boulder park) and loop around back to Briar chapel. Take left

Start at the Club house and go down to Monteith cul de sac, come back out and head back towards club house & take right

After the typical warmup of SSH, arm circles, IPW, etc we ventured off to find a space to do some irkins, durkins, and box jumps.

23 made a big loop around Lake Forest, ran Weaver Dairy without a juice cleanse, took a dip on Lakeshore, summited Curtis, and made it

Laplane put the call out and YHC stepped up toe lead. It was a small group with Swam and Hammer Time arriving right as we

Honored to celebrate the 11th anniversary of F3 Churham with the start of the Rameses AO – Wednesday, September 18, 2013 at 5:00 a.m. Was

WARMUP: Side shuffle hop, willie mays hays, imperial walker, hill billies, manofort good mornings, harvester, little baby arm circles, michael phelps, overhead clap THE THANG:

Ran a nice cul de sac run at an average 9.33 mile pace for 5 miles. Route started from Club House down and around towards

No WOD. No Frills. No Fanciness. Just Old School. Warm Up: Typical Stuff The Thang: 1. Dirty McDeuce. Straight from the glorious Exicon. Four rounds.

Another week in the southern part of heaven brought comfortable temperatures and a slight breeze from an approaching tropical system. Thankfully, we beat the rain.

WARMUP: 20 x Side shuffle hop 20 x Imperial Walker 20 x Hillbilly 12 x Little Baby Arm Circles 12 x Reverse LBAC 12 x

Boucher led us through multiple exercises on the field that housed the Carolina victory.

Warmarama (pretty standard) Mosey to the 2nd level of the parking deck. Partner up for variations (2 rounds of each variation) of 1 partner finger-tip

Warmarama: Cadence count SSH, overhead claps, arm circles, imperial walkers, hillbillies, slow squat, harvesters, and slow muslins. ME: 1)Mosy to tennis courts. Gassers with dry

Warmup: * 10 Plank walk outs / 15 side straddle hops / 15 merkins / 15 micheal phelps / 15 willy mays hayes / 15

Thinking about all that the library site has to offer and thinking about riffing off of ways we’ve used it recently but to get different

I promised a Tour de Durham because it’s one of my favorite things about being downtown, but as I thought about our recent Q soup

Warm up: SSH, WMH, IPW, Michael Phelps We weren’t all the way warm so we started a jump rope game. In teams of two, one

On an unusually cool August morning, 10 PAX gathered. Warm Up * Good Mornings x 10 * Harvester x 10 * WMH x 10 *

https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2024/08/mars.jpg YHC promised an upper-body focused, minimal running workout on Slack, so that's exactly what was planned. PAX took a moment to look up at