Push-Up Day

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YHC decreed that today is National Merkin Day.  However, after Zook shared that “merkin” is also the name for a pubic wig, I re-decreed that today is National Push-Up Day. Warm-Up Imperial Walkers OH/Seal Clap Combo Chest Stretch Mountain Climbers Pax Choice Took the time to review the 5 principles of F3 while we finished […]

Inspired by Coco

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This week was the official 6th-anniversary convergence for F3 in Chapel Hill. F3 convergences are always a great event, but work and family had conspired to keep YHC away this year. Nonetheless, the event had YHC thinking about a convergence a few years ago at Kenan where Coco was the first Q in a co-Q. […]

Money Ain’t Sh*t

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YHC had the Q today, and my creativity muscle has been pretty weak recently, so instead of coming up with something of my own, I decided to recycle a favorite Ruck PT and make it work with cinder blocks. Chum braved the gloom early with YHC to help load up the appropriate amount of blocks […]

Brotox Birthday Bonanza

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YHC woke up this morning one year older than when he went to bed last night and excited for the Birthday Q.  Not sure why, but the routine this morning gravitated toward a lot of one-legged exercises. Warm Up High Knees x20 IC Radish Pickers x10 IC Willie Mays Hayes x10 IC Spiderman Merkins x10 […]

Quarter Gate Hate

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YHC wasn’t sure what to do for the Q today. Many different ideas. All sounded bad. When in doubt turn to the official F3 Exicon. However, there are a million different exercises out there. I was tired from good times at Thirsty Third Thursday so I only made it through page 1. Decided to try […]

The Friday F3 500

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Warmup: SSH x 20 Willy Mays Hays x 10 Slow Merkin x 10 THA-THANG: Mosey to Bus parking Area where cones (OK – solo cups) have been positioned to mark off 10 yard intervals at 10, 20, 30, 40 and 50 yards from start line. YHC explains that we will be doing 5 rounds made […]

Dora’s DirtyMacDeuce

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6 PAX showed up for a beat down at the Stang. WARM-UP SSH IC x30 WMH IC x10 Imperial walkers IC x10 LBAC IC x10 RLBAC IC x10 Slow Merkins IC x10 Stretch whatever the heck you want to THE THANG 4 rounds of…. 12 merkins 12 squats 12 lbc’s After each round, run a […]

Age Challenge

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Not sure why, but at 2ndF last night Gomer though this was actually me and not my namesake. Well he is officially off my Christmas card list but on to the workout WARM-UP Arm Circles IC x 10 Reverse Arm Circles IC x 10 Frankensteins IC x10 Willie Mayes Hayes IC x10 SSH IC x10 […]

Struggle Bus

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Perhaps a better title would be Struggle Trash Truck… Warm-Up Double Time SSH Imperial Walker OH/Seal Clap Combo WMH Pax Choice Main Event.  Mosey to the bus parking lot.  Partner up.  4 Rounds, with 3 exercises and 1 movement type per round.  Movement is performed between each exercise.  One partner performs exercise while other partner […]