DORA and BLIMPS

A quick look at the Q-sheet on Sunday evening showed an empty slot. As site-Q, YHC knew it was time to step up and deliver to the PAX on the first Monday of the month. As has become habit, YHC arrived at Waterstone with a loosely formed plan. At 0530, the PAX moseyed down to […]

Every Minute, On the Minute

YHC put out the call Sunday afternoon for a volunteer to rise to the occasion and lead the PAX in the Monday morning gloom, but due to Father’s Day celebrations, bourbon consumption, etc – YHC didn’t get any bites. It had been just over a month since YHC’s last Q at the Rock, and being […]

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 […]

June 9th in History

WarmUp:  13x SSH 11x Imperial Walker Warmup laps with high knees, butt kickers, skips (attempted to complete this while standing in place to maintain social distance). The history of June 9th:  Bob Dylan was awarded a honorary doctorate of Music from Princeton, so we listened to Knocking on Heavens door doing burpees every time he […]

Unleash The Beast

15 PAX convened amid a humid, drizzly morning at The Wall as YHC celebrated his six-year F3 anniversary by repeating his first F3 workout (original backblast is still viewable here). The memory of the Adolphus EH, and then waiting in the dark, empty Bastille parking lot, wondering who would show up and what would happen […]

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 […]

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 […]

The Benefits of Traveling

Mosey for 5 minutes (could be laps around the block, or travel to where you’ll workout, etc.). (YHC did not realize the horizon would be so bright at 05:30 that meteors would be tough to find. Next time, AO will just have to launch at 01:00) WARMUP100-count Floyd Plank to watch the Lyrid meteor shower30 […]

Blimps & Pimp Limps

“Even saw the lights of the Goodyear blimpAnd it read Marky Mark’s a pimp” (At least I think that’s how it goes) WARMUP 5 burpees, 25 SSH, 15 merkins, 10 windmills, 5 burpees BLIMPS5 Burpees10 Lunges (each leg)15 Imperial Walkers20 merkins25 plank jacks30 squats PIMPS10 plank dips15 Imperial Walkers20 merkins25 plank jacks30 squats LIMPS10 Lunges […]

Blimps & Pimp Limps

“Even saw the lights of the Goodyear blimpAnd it read Marky Mark’s a pimp” (At least I think that’s how it goes) WARMUP 5 burpees, 25 SSH, 15 merkins, 10 windmills, 5 burpees BLIMPS5 Burpees10 Lunges (each leg)15 Imperial Walkers20 merkins25 plank jacks30 squats PIMPS10 plank dips15 Imperial Walkers20 merkins25 plank jacks30 squats LIMPS10 Lunges […]