2 Days Left of being 45

With 46 closing in, I wanted to be sure I made 45 count! Warm Up Mosey’d to the park. Arm circles, 45 IC SSH, tempo merkins, tempo squats ME Modified Cooper – burpees, squats, merkins, and imperial walker descending count from 9. Bear crawl/crawl bear between each. that 45 rep of each. Rings of fire. […]

2 Days Left of being 45

With 46 closing in, I wanted to be sure I made 45 count! Warm Up Mosey’d to the park. Arm circles, 45 IC SSH, tempo merkins, tempo squats ME Modified Cooper – burpees, squats, merkins, and imperial walker descending count from 9. Bear crawl/crawl bear between each. that 45 rep of each. Rings of fire. […]

Modified Killer B’s from 2019 IPC for Unity

Warmup:Fellowship jog to athletic field, then circle up for stretching. 30 cadence SSH, HillBillies, Arm Circles forward & reverse, downward dog calf, shin and hip flexor stretches. Followed up with Prancing Horses, karaokes, high knees, butt kickers and sprint. The Thang: Killer Bees in UnityCones set 10, 20, 30, 40, & 50 yards.Round 1: 10 […]

Modified Killer B’s from 2019 IPC for Unity

Warmup:Fellowship jog to athletic field, then circle up for stretching. 30 cadence SSH, HillBillies, Arm Circles forward & reverse, downward dog calf, shin and hip flexor stretches. Followed up with Prancing Horses, karaokes, high knees, butt kickers and sprint. The Thang: Killer Bees in UnityCones set 10, 20, 30, 40, & 50 yards.Round 1: 10 […]

6 Weeks in 4 Weeks

Leading the Northern Province Churham sites is such an honor. Not many guys are getting up early on a Monday early to embrace the unknown challenge of the day. I hope this spurned you to greatness, or at least stumbling towards positive momentum in your day. Warm-up 3 laps up and down the Rock hill […]

Bearmuda-versary Q

9/1/19 marked 2 years of F3 for YHC. A bit tardy on the anniversary Q and a birthday this week aligned the stars to sign up for my first Northern Province Trip Nip! As last year, this one was inspired by the FNG post at Duck-and-Weave where Floyd was on his Master Q quest. Warmup: […]

Halfback’s Hole

Now that the Headline got clicks onto the real story (more on the headline later): YHC took the opportunity to Q at The Rock Hillsborough’s premiere Monday AD and one of the best ways to make sure I post on Monday morning.   Today was about options based on how many PAX showed up. YHC was […]

The Battle of 300s

Warm Up: SSH, Willie Mays, Good Morning, IW, Hillbilly, ACs x 2, OC, Mountain Climber, slow merkins, and 5 burpees oyo. The Thang part 1: Mosey to the playground and divide into groups of 3 for rotation of 3 exercises: 10 pull-ups, swerkins, and step ups. Each member of the group does the same exercises […]

Ants on a Log

I promised myself publishing a backblast was more important than writing a novel. I will try, but a moment of artistic license. In preparation for this Q I wanted to discover some new warm-ups and weight related workouts. Fortunately the F3 Exicon and the GoRuck PT Exercises resources are gifts that just keep on giving. […]

Lift, Run, Repeat

Warm Up SSH, Michael Phelps, Hillbillies, windmill, WMH,Bat Wings, 10 burpees OYO, Mosey to the park ME Exercises included: Flutter Kicks, Burpees, KB swings, jump rope, overhead press, upright rows, more jump rope, bent over rows, clean n snatch, shoulder raises, and our course squats. We started with 5 squats and rotated until all got […]