Controlled Fury

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For the past few weeks, YHC has been eying the Bastille Q sheet.  When TB recently had to drop this week’s Q, I immediately jumped at the opportunity to lead this wonderful men. YHC wanted to do something memorable for the Southern PAX.  Recently, Pusher, a product of the Northern Province, and someone who has […]

The Prison Cell

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Warm Up SSH, Body Weight Squats, Up/Down/Overs, Arm Circles, Reverse Arm Circles, Lunges, Backwards Lunges, Eric Heidens, a few hip flow moves, Merkins Mosey to the soccer fields Ricky Bobby all the way around SV Community Park, ending at basketball courts The Thang All Pax get into a prison cell (roughly 8×8 concrete slab on […]

Customer Satisfaction Program Redux

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With the Customer Satisfaction Program being well received at Kenan on Monday, YHC decided it was perfect for a last minute Q switcheroo. Warmup: SSH (30), Imperial Walkers (10), Windmills (10), Arm Circles (10 forward and reverse), Willie Mays Hayes (10) Ricky Bobby on the path around the soccer fields, ending back at the rock […]

Wondertwin Qs Activate

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Keeping it simple was the name of the game for Wuerffel and YHC. Especially since over half of the PAX attending were of a #respect age you don’t want to complicate things lest we forget. Wuerffel kicked things off and where the warmup ended and the thang began is a little fuzzy. Here’s what happened […]

We went from know More to knowing Less

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24 PAX emerged from the light gloom for what promised to be “more or less” a solid beat-down by your Co-Q’s and brothers Moore and Less. We tackled sleds and ladders and went from knowing more to knowing less. And, we fit in a bit of work along the way… Warm-up 20 SSH 10 Willie […]

A Walk down Memory Lane

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YHC has learned so much in my first year in F3. The camaraderie has been amazing. But one of the best parts of the experience has been all of the great exercise names! So for YHC’s 1st Anniversary Q the theme was a walk down memory lane to work in as many different exercises as […]

Old School

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20 pax, including one FNG (Clemens; thanks for bringin him out Zika) started their day right at Bastille. Disclaimer made, here’s what happened next. Warm-up SSH x 30 Imperial walker x 20 Willie Mays Hayes x 10 Burpee x 5 ’merkin x 10 Main event Fellowship jog to the pickup circle at Scroggs. The Pax […]

A Hill to Try On

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Few things are better than a hill for getting a beat down… Warmup: SSH (30) Windmills (10) Willie Mays Hayes (10) Arm circles (10 each direction) The main event: Mosey’d to the intersection of Copperline and Aberdeen. PAX paired up. One PAX ran up the hill to Market street and back down while the other […]

Cinder block circuits

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2 PAX got out for a pre Tarheel 10-Miler warm-up jog around the neighborhood with the Speed for Need chairs and then made their way back to the AO to join the other 7 and get to work. It’s been a while since YHC has Q’d, and he also wanted to spare the legs for […]

Augusta National

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The theme, on day two of the greatest golf tournament on the planet, was to “play” the Master’s course, one hole (and set of exercises) at a time. The approach was pretty simple, do a tour of Southern Village, stopping at “tee boxes” to do reps of exercises in conjunction with the par of each […]