The Coco

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Ever inspired by Coco, YHC noticed a simple Q by Coco the previous Friday @#westend: 5 Burpees Every Minute on the Minute.  Simple and efficient, YHC wanted to bring the fun to the Northern Province, 6 PAX arrived in the humid gloom and got to work. WARM-UP: Finkelswings – 10 per leg w/ CC LBACs […]

A Free Workout and a Free Sunrise

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YHC read an article that inspired this morning’s Q. It went something like this: Sunrise is a magnificent time of day. It is an awakening of the planet, birds, trees, and wildlife. It is always a new beginning. It doesn’t cost anything to watch a sunrise. YHC thought the connection between a free F3 workout […]

MuzungusDanceParty

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The Pax gathered around the flag in the Northern Province with excitement. It had been an epic week in the Northern Province of F3 Churham. Monday we celebrated the 9-month anniversary of The Rock AO, endured a soon to be classic tennis court themed workout at The Skunk AO, and enjoyed a fantastic F2 event […]

The Sloth

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Growing up, “The Goonies” was in the top 3 of YHC’s favorite movies (add in “Teen Wolf” and “The Karate Kid”).  YHC was inspired by the sheer strength of a beloved Goonies’s character, Sloth.  YHC was ready to the PAX Sloth Strong. WARM-UP: YHC searched the Exicon for a few different warm-up exercises and found […]

Dice Games in the North

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A special thanks to Flenderson for coming up to the Northern Province and Qing at the Duck & Weave. I especially appreciated it given the fact I was sleeping in to prep for the CH GoRuck challenge. Challenge or no challenge the workouts must go on and Flenderson delivered a great one, check out his backblast […]

Tug-of-War

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6 PAX arrived to the parking deck looking forward to a great Friday workout.  Instead they got a workout with me as the Q. The Warm-up 10 Hillbillies, 25 SSH, 10 WMHs, 10 LBAC (forward and reverse).  Warm up was done after a fellowship jog up to the top of the deck. The Thang PAX […]