He Hate Shoulders

Posted on

Good to be back at OCL this morning. A top notch site with two even better co-Q’s. When YHC saw that both SDR & TB were in attendance, he knew it was going to be a good day. Warm-up SSH X 20 IW X 15 GM X 10 WMH X 10 Slow Merkin x 10 […]

Comeback Kings, OCL Style

Posted on

Back in late August, a great discussion broke out on the #mumblechatter Slack channel. In short, a dozen PAX or so were debating the merits of an AO for men on the IR. That conversation spilled over to #churham_q and an experiment dubbed “Comeback Kings” was born. The goal: pick a site (or two) and […]

OCL tries M/B/Cs Week 1

Posted on

Warmup: Even in a mobility workout it’s important to get the blood pumping – flowing to our muscles – before we do any real stretching or work. Let’s do that. MOBILITY Warm-up Salutations (x4) Standing – Reach hands up to the sky – big stretch Forward fold – slight bend in the knee so as […]

Q3 Results

Posted on

YHC was staring down his third Q in a row this week (having lead at Vortex and then Ramses), and while a little sore and a little tired, was excited to get after it. YHC had gotten an HC from Exhibit A, and was pleased to find Swamp present and ready to rock as well. […]

Another Brick in the Wall

Posted on

I love the little wall behind the school. Its low enough to be used for many exercises. Plus, I never get the feeling like I’m not gonna make and end up with another scar on my chin! 2 pax had a fellowship jog for EC and were then joined by 4 more pax for the […]

Parking Lot 20’s

Posted on

YHC originally signed up for today’s Q thinking he wouldn’t be traveling for work this week, but life throws you curves and when 0530 struck this morning he was running on about 4 hours sleep. Still, when YHC rolled up and saw 3 PAX doing a coupon ruck EC (including Ripken from Sunny Florida), he […]

Burpee Medley

Posted on

Warm up SSH, WMH, hillbillies, Michael Phelps, slow merkins, slow squats ME 100 burpees in 10 minutes Burp-back mountain Burpee Dans- lunge walk 2 parking spots burpee, repeat Bearbees- bear crawl 2 spots, burpee, repeat Burp-icide- suicide with 5 burpees at every turn Mary Alt shoulder touches, low plank hold, plank jacks, low plank hold, […]

One Week

Posted on

We are used to seeing things broken up into individual workouts. So I thought it would be interesting to see what it would look like over the course of an entire week. Thanks to Dean Wormer, I started F3 one year ago today. I bought in 100% from day one. That afternoon, I went online […]

Stop, Drop, & Four by Four

Posted on

Intro As a post Final Four birthday tribute to Stop, Drop, & Roll, we convened to all things 4. The weather is warming, and we are sweating. It’s Masters Week in Augusta. New life is all around us. Easter Sunday is approaching. Warm Up Brief parking lot mosey SSH * 25 WMH * 10 Good […]