THWM Suicides and Ark Loader Escalator

18 pax posted on a humid mid-August morning for a workout designed to go hard, reward winners with rest, and hit some cardio alongside some strength work. 2 minute max merkin. Mosey to bottom of THWM. THWM suicide (first gate and back, second gate and back, top of parking lot and back) THWM ark loader […]

A trip down memory lane

Lots of good memories over 5+ years of F3.  So YHC decided to reach back in the files and dust off a few memorable moments from some campus locations. Warm-up Old School mosey up to the church lot with arms out the whole way – shout out to Avalanche. IW x 10 HB x 10 […]

Dora the Destroyer

EC – Posterior Chain Circuits 10 IC Inverted rows 10 tempo count Inverted rows 10 tempo count Single Leg deadlifts(each leg) 10 alt step back lunges 10 tempo count Superman repeat Warm Up Dry docks, Merkins, LBCs, squats, and  SSH. His down the the sidewalk and back. ME Paired up Dora style. P1  short run […]

Meeting in The Middle

YHC has a particular love and respect for Rameses…Arguable the best and most diverse AO – hills, pull ups, rails, hills, walls, easy parking, picnic benches, sand, tennis courts, proximity to campus, Lone Pine, Rucking…and IIRC, was the first AO in Chapel Hill…was psyched that a Q Spot was open! With the latest societal unrest […]

Ascending

YHC has been very much enjoying getting back into the gloom with F3Churham’s restart, and jumped at the opportunity to take a Q slot at #Rameses, where there are so many options for a Q to choose from. This morning, YHC was also pleased to welcome a friend of his as an FNG – soon […]

The 100

The 100 Succinct. Deadly. Like a Chuck Norris Judo-chop to the throat or a softly whispered “your love handles are so cute” from the M. You have 10 exercises for time. No substitutions, no re-organizing, no mix-and-match. Do the order as RX’d. Time it. Period. This is not a competition to see who can most […]

The 100

The 100 Succinct. Deadly. Like a Chuck Norris Judo-chop to the throat or a softly whispered “your love handles are so cute” from the M. You have 10 exercises for time. No substitutions, no re-organizing, no mix-and-match. Do the order as RX’d. Time it. Period. This is not a competition to see who can most […]

No Detente

I am writing this two days after the workout, and it seems the world has changed. On Wednesday morning at Rameses, we were still fist-bumping and getting up close and personal. It’s funny the things you remember and the things you don’t, and I think I’ll remember this Q as my last one prior to […]

Mountain Climbing Dora

Four hearty PAX assembled in the gloom at 0500 to take a jaunt around campus for an EC Run. YHC was going to make a joke that we would be running 1-mile for every ACC win that the Tarheels had… but they had to go and ruin it by beating State late last night, thereby […]

Rameses Greatest Hits

YHC was excited to get his first 2020 Q at Rameses – the OG site of Chapel Hill – and wanted to use all its toys. Cosmo put the siren call out for Tar Heel Warrior Mountain EC Rucks and 5 responded – despite the 25 degree temps. YHC arrived with the Ruckers working hard […]