Get to It

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Warm up 30 SSH IC, 5 burpees OYO, 20 seal jacks IC, 10 burpees OYO, 10 smurf jacks IC, 15 burpees OYO ME Lap around the lap to the pick nick tables. Dips, RT leg step up, LT leg: single count 10 each, then 15, then 20. Take a lap. Calf raises, split squat LT, […]

Warm morning before the storm

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Great to see a good sized group at CJ this morning after having a few smallish sessions. Warm-up: Side shuffle, windmills, willie mays haze, imperial walkers, hill billy and 5 Wolverines (modified burpee, look it up!) Meet and and greet: In pairs, run opposite ways around the lot. Where you meet your partner, do 5 […]

Just Another Bday

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Warm up arm circles, hillbilly, tempo, merkins and squats, SSH ME Mosey’d to the back Smith parking lot. 10 burpees OYO 11 burpees OYO 12  burpees OYO 13  burpees OYO 46 bday burpees done! Partner up for some Dora. Inside lap for the run. 100 dry docks  200 step back lunges 300 LBCs Mosey’d back to the  start.  […]

Sundry

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5 PAX for EC circle of weights: 20 Kettlebell swings (timer) Battle Ropes 40# overhead hold 10# lateral raises Ab wheel Today’s workout was greatly improved by Potter who provided completely unsolicited advice last night. I told him what I had planned and he gave me some notes on how to keep everyone together and […]

Qing is a Team Activity

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YHC has trouble keeping count. I’ve begun to question myself that if I loose count so frequently in the single digits, am I counting at all? This morning I used an interval timer for our 10 rounds of burpees. Turns out the dam thing counts a high and low internal rounds as one, so we […]

Here we go again

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Day three of a four day Q commitment. If you’re want to ensure that you post for a certain number of consecutive days, just sign up to Q ’em. But won’t it be hard to plan so many days in a row? I don’t know… I’ve net yet planned a Q. On a serious note, […]

5 Requirements of an F3 Workout

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I’ve been struck while posting outside of Churham how other group’s call out the 5 requirements of an F3 workout at every beatdown. So, I’ve been trying to do that. Let’s be honest… we don’t do that much in Churham. The inability to name them is the evidence! I’ve often heard first “no man left […]

“The List”

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Pretty straight forward coupon circuit today. Glad to see a few new faces at the CJ. @vespa was a surprise addition, as he completes his second “trip around the sun” aka the Global PAX challenge. YHC forgot to warn the chauffeur, Slug, that I was Q today and had a few coupons to transport, so […]