Cardio with a hint of Bootcamp

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Solo EC for YHC.  Just a 5k down Weaver Dairy to MLK and back.     YHC promised to blend in some cardio with our normal bootcamp, and luckily that did not scare off 15 PAX for posting this morning.  It was back to a comfortable 67 degrees and foggy.   Warm-Up: A customary lap […]

We’re All co-Qs

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I’d like to think you can count on me for a solid beat down. I’d also like to think that my instructions are clear, but there’s little supporting evidence of that. My instructions are clear to me, so I don’t know why they are not to everyone else. Until such a time that everyone else can improve their ability […]

Q’s Guide to K.I.S.S.

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Q-ing doesn’t have to be hard or complicated. As the saying goes, just Keep It Simple Stupid. Allow me to introduce my friend, the whiteboard. Any concern you may have about Q-ing is answered by the whiteboard. I bring up the rear and don’t want everyone waiting on me – whiteboard! I have trouble counting […]

Kenan Stadium – 9/11 Memorial Stair Climb – NEVER FORGET!

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TWO MAIN THOUGHTS FOR THE DAY: NEVER FORGET! On this day each year we honor the ~3,000 people who tragically lost their lives during the terrorist attacks that took place on the morning of 9/11/2001.  This will forever be remembered as one of the most tragic events in U.S. history.  Despite mass chaos and destruction […]

The Evolution of Ricky Bobby

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When I started my walk with F3, I was hesitant to step up and Q a workout as I thought I had to come up with a perfect game plan that was entirely creative or unique. Well, that is a lot of pressure to put on one’s self, and, really, totally unnecessary. Truth is, there […]

The V.O.R.T.E.X. Challenge

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Last Monday at Devils Ridge, YHC started testing a workout concept: turning the AO’s name into an acronym then searching the Exicon to match the letters. The result for Round 1 was The D.E.V.I.L.S. Challenge. Upon reflection, there was some room for tweaking – we ran out of time at Devil’s Ridge, so key adjustments […]

Bowties: More than just a southern accessory

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YHC arrived a bit groggy, tired from a run/post yesterday to find multiple very sweaty dudes who had already completed some Murph EC. T-Claps to those fellas. On my mind today was the general concept of leadership. I may just be speaking for myself, but I firmly believe that humans need opportunities to lead. No […]

4 Corners of Burpees

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18 pax, including 2 for EC, showed up for another installment of Vortex. The challenge of an AO that is only a flat square of astro-turff can only be explained by the intensity delivered by pax each Tuesday. There’s some slots on the Q sheet- get you some! If you want some help Brushwood and […]

A Nod to the World Cup

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19 PAX showed up on a beautiful, unseasonably cool morning.  We kicked it off with some warmups, including: SSH, Imperial Walker Squats, Good Mornings, Spider Merkins, Swimmers, Mt Everest Mtn Climbers YHC wanted to pick up on the “work – play” theme that was used a few weeks ago at the Vortex.  The “work” would […]