Paying our respects to Mr. Brady

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YHC had just come back from Burpback Mountain, having found out that Mr. Brady would be running a special workout on TBL that Saturday to celebrate his 50th, which turned out to be that Thursday morning. Having seen Mr. Brady at a number of F3 sites, YHC decided he would start things off with a […]

HIIT B.O.M.B.S & Golden Showers

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7 PAX chose strength over weakness, discomfort over comfort, and growth over stagnation to enter the gloom.  YHC is honored and grateful to try and deliver a solid workout.  Soybean was 1st on the scene for an EC solo 5k that succeeded in making the rest of the PAX feel lazy.  We managed to suck […]

Filthy McDoo Redux

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Oh my heck…can it really be nearly the end of October?? I always tell folks that once we come up on Halloween, it’s like hitting the gas with a nitrous boost. Things are gonna redline and all you can do is white knuckle it until Tax Day. Fortunately, we still have a couple weeks to […]

The B.U.L.L.P.E.N. Circuit

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What are the elements of an effective Q? Some ideas YHC has observed over the last year or so: Creatively finding new exercises or novel ways to mix up the old standards Continuous movement to get (and keep) the heart rate up, especially running or sprints Coupons that mix up the body-weight exercises with other […]

6 Spokes and a Figure 8

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4 PAX tackled an EC run beforehand.  All-in-all we had 16 PAX ready for YHC’s first Bullpen Q in almost a year.   YHC has been thinking a lot about grit lately.  Grit has been on my mind because I’ve been trying to figure out how to instill grit into my students.  I want my […]

ABS and Mo’ ABS

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So YHC was bouncing around a lot of ideas last night about this workout, and I had a few jotted down. But at 10 pm on Wednesday, YHC threw them all out in favor of an all-out burpee event. Perhaps one could even call it: the mother of all burpee exercises. So, YHC set out […]

Accomplishing Goals

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On this my 25th Q of 2018 I’ve accomplished one of the goals I set out at the beginning of the year which was to Q 25 times.  Having this sense of accomplishment helps keep me going especially when it comes to working out at 530am.  I’m thankful for those who push to get me […]

Bear Sightings in Downtown Durham pt. 2

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Few things chase off bears faster than bricks. So, armed with some bricks, YHC and 6 other PAX set forth in the gloom of downtown Durham to deal with the local bear infestation. The results were satisfying, if demanding. Warmup: 20x SSH 10x IW 10x WMH 15x Merkins 15x Mountain Climbers 12x LBACs and Reverse […]

A House Made of Bricks

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The beauty of F3 is we are constantly discovering areas where we can make improvements.  Recently YHC has realized a lack of cardio fitness.  In an attempt to improve upon this, YHC arrived for the EC along with Justice and Low Tide for a sultry 5k run before the ME.  This idea of constant improvement […]

Crawl, Walk, Run

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“There are no shortcuts in evolution.” – Louis Brandeis The prevailing scientific theory is that humans evolved from something simpler – a primordial ooze, a smaller mammal, maybe a monkey, an ape or gorilla, eventually gaining full awareness and realizing we could walk, run and rise above any circumstance when we put our developed mind […]