Ringing the Bells #FocusOnForm

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5 started for a brisk 5k before we got down to work… With this being “Focus on Form Week” in Churham, I thought it’d be good to learn a little about those kettlebells we all see folks using at the gym. I don’t know much about them but had a feeling they’d be deceptively challenging […]

Spooky Baseball

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In honor of the baseball playoffs, it was it to “take the Pax to the ballgame”.  The intro music for the workout was “Take me out to the ballgame”. Warm-up SSH IC x 25 Imperial Walkers IC x 10 Squats IC x 10 Arm circle IC x 10 each side Slow Merkins x 10   […]

Return of the Board of Pain

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Warm Up 20 SSH 20 High Knees 20 Mountain Climbers 20 SSH 10 Good mornings 10 WMH 10  Arm Circles X2 Mosey Lap around the Green Main Event On a Friday in August Buffay showed up at Bastille and ran the crew over to the SoVil Green for a workout called the Board of Pain.  […]

EMOM In The Rain

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6 PAX got together for a wet and rainy EC ruck that involved fording some waterways and navigating a downed tree (full disclosure the water was ankle deep and standing and the tree was not very big) but it still felt like the Oregon Trail! 19 PAX were on hand for the ME. Warmup: Arm […]

Three Heroes Remembered

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Labor Day special: remember the fallen. Three workouts named after Tim “Brenton”, “Trevor” Anthony and “Bradley” Smith who were each killed in action.  These workouts were the favorites of each man.   The Warmup: SSH IC x 20 IW IC x 10 Arm Circles IC F&R x 10 Slow Squats x 10 Slow Merkins x […]

Thankful to be there

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Although we all try to bring our best to every Q, we’ve got a bit of a tradition of bringing some real A-game to your F3-versary Q. Maybe you build a theme around your favorite exercises, maybe you replay your first post, maybe you dream up something entirely new. With that in mind, YHC pondered […]

Won’t You Be My Neighbor

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Chatter on the Pleasantville channel last night had several HCs for an EC 5K. With a wide range of excuses for fartsacking, Homes was the only man to show and pounded out his miles in advance of the ME. 14 PAX assembled in the humid, damp, muggy remnants of one hell of a storm. No […]

No Man Left Behind

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19 PAX came out for a fairly standard circuit-style F3 workout, with one minor twist.  “No Man Left Behind” meant instead of “planking it out” when a set is complete, the faster PAX had to keep doing that exercise until the last man was finished, which more often than not, was YHC.  On the other […]

The Pursuit of a Balanced Life

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I am often internally torn between two forces. On one front – I am a pragmatist. I am obsessed with the pursuit of efficiency. So much so that I often enjoy the process of making myself more efficient more than I do whatever it is I’m supposed to be doing. However, contrary to that, I […]

Coco-less Q

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17 PAX assembled with anticipation looking forward to what was likely to be their last Coco beat-down before he heads out to establish F3 SLC. As 0545 approached without a silver Camry screaming around the corner, it became apparent something was amiss. Turns out Coco had made a valiant attempt to drive straight thru from a […]