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 […]

Devil’s Ridge Remote Q

F3 Churham is physically shut down due to the coronavirus so the virtual Qs continue, which has led to some creative and awesome workouts and a chance for us to all keep in touch, even if only on slack. This workout is to be done solo and at home – basement, garage, living room, front […]

The Future is Art

WARM UP: 15xSSH, 15xHarvesters, seated leg stretches, 15XOHC THANG: Ricky Bobbie to top of Central Park. Found sets of stairs to bear crawl up, 5 x Earkins at top, crawl bear down, 5x Derwin’s. Rinse and repeat x3. Picked up a mosey to a hilly parking lot for prescribed Dora. (100 merkins, 5 set each […]

Pushes and Pulls and Farmers, Oh My!

WARM UP – SSH, Slow Merkins, Alternating Lunges, Arm Circles, Merkins and two laps around the field THE THANG – Split into pairs, then each pair were assigned a coupon exercise. One PAX completed the exercise, while the other ran a lap around the perimeter of the soccer fields. Each pair rotated through all coupon […]

The Big 40, Beano!

All the Animals gathered this morning to celebrate Beano’s 40th birthday. There was a little music to keep the energy high and lots of coupons to maintain an appropriate level of mayhem. WARM-UP: SSH, Merkins, Air Squats, Arm Circles, Windmills THE THANG: 2/7 Birthday WOD – (15 mins continuously completing the following) 2 laps around […]

The Eagle Soars

TClaps to Ocho and Barksdale for growing The Eagle to what it is today.  The site hit the three-year mark with this week, and I hit my five-year mark at the same time.  Kim Jong Still head locked me for my first post at Fetzer with Shooter, and Dean Smith had recently died.  I typically […]

Zeroing in on midfield at Kenan Stadium

YHC hasn’t been able to get out in the gloom much the past few weeks due to a headache for a few weeks, blood tests came back great, CT scan came back looking like a beaut…but still it persisted…YHC was feeling good enough to get out in the gloom for the first time in a […]

Remember the First Step

My message to the PAX today was to recognize that you are special for being a part of F3, and because you are part of F3, we are special together. I cannot overstate that point. Each of us needs that reminder periodically. You are part of F3 and by virtue of that membership, you have […]

A-B-C easy as 1-2-3

Warm Up: 5x burpees 20x mountain climbers 10x merkins 10x Good Mornings 10x Hill Billys High knees, butt kickers, karaoke , half field accelerator and high skips The thang:  Today’s workout was 1/23, which seemed to perfect of an opportunity to pass up for making up some half reasoned workout.  So I came up with […]