Brick Says

Cosmo dubbed today “Founder’s Day” because Brick traveled down from Hillsboro to spend a beautiful morning with us before his baby comes in September and he’s not sleeping any more. In honor of Brick’s appearance, we pulled out some of the Piranha’s greatest hits. It was also YHC’s birthday on Sunday—the big 32—so that number […]

Tough but Gratifying

Father’s Day was yesterday, and YHC put out on Slack to come to his Q in the morning and figure out how the exercises had to do with Father’s Day. Well… turns out there wasn’t any real theme and YHC was hoping that someone else might be able to unify everything under one coherent concept. […]

Bull City Can

4 PAX for an EC 3 mile run.  Dial Up and Toolbox left after EC 15 PAX for ME and 9 PAX for coffee.  Good turnout on a beautiful Friday morning in downtown Durham!  YHC threatened to bring a present with him: Warm Up Side shuffle Hop x 25 Arm circles x10 and reverse (cuz […]

Just like riding a bike

21 pax showed up to House of Pain expecting a steel-filled beat down of epic proportions.  What they got was no steel and an out of shape Q.  YHC suspects that most of them just went home and worked out again to fill the void.  3 weren’t so optimistic about the main event and wisely […]

Modify as necessary

2 PAX for EC and 10 PAX for a wet but glorious ME. YHC did not prepare for rain and lightning, but nature didn’t care about that. So, with the help of some very understanding PAX, YHC let this one go on the fly. Let’s get to work. Warmup: SSH IC x25  – slow Imperial […]

No Q for Old Men

Wakanda (age: 10) has been reading the “Way of the Warrior Kid” book series by Jocko Willink lately. It’s inspired him to design workouts, set new fitness goals for the summer, learn more about the Navy Seals and study military tactics (loves Battlestack on YouTube). So when Sweatervest asked if anyone would be up for […]

What’s old is new at the Falcon

YHC has had the honor and privilege of serving as the site-Q at Durham’s Premier Friday AO. The Falcon AO was started by F3 Durham OG’s Sawyer and 2-Ply about 6 years ago and had strong turn out of 30 Pax per workout. YHC and Shake-It followed their lead and Loonie joined YHC as Shake-It […]

House Return

After a 10 week hiatus due to COVID 19 restrictions, the House of Pain went live for a social distance workout. 8 PAX showed up at the usual time. Warm Up SSH x25Willie Mays Hayes x10Good Morning x10Little Baby Arm Circles x10. ReverseImperial Walker x15Slow Merkin x10 The Thang The PAX grabbed steel and were […]

House Return

After a 10 week hiatus due to COVID 19 restrictions, the House of Pain went live for a social distance workout. 8 PAX showed up at the usual time. Warm Up SSH x25Willie Mays Hayes x10Good Morning x10Little Baby Arm Circles x10. ReverseImperial Walker x15Slow Merkin x10 The Thang The PAX grabbed steel and were […]

Prison Workout

YHC is scheduled to Q House of Pain this week. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. If there is a workout that can be done solitary in […]