Rocky River High School Cross Country 2003 Workout

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Sometimes, you just gotta run. Warm-UpSSH x20Imperial Walker x20LBAC x15 (and the reverse)WMH x10Slow Merkin x105 burpees OYO The THANGMosey to the Jason Jones Memorial Bench and Garden for some dips (2 sets of 20). We continued to mosey for about 2.3 miles, stopping every two minutes and alternating between 20 merkins and 20 squats […]

Smorgasborg

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Back-to-back Qs for YHC. Warm-UpSSH x505 burpees OYOLBAC x15 (and the reverse)WMH x10Good Morning x10Slow merkins x10 The THANGMosey to the Jason Jones Memorial Bench and GardenThree sets of the following: 20 dips, 20 step-ups (10 each leg), 20 Bobby Hurleys/Joel Berrys Mosey back to the parking lot for one Wheel of Merkins (40 total) […]

The Bananaversary and the Legend of Nails

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This workout marked my 1 year anniversary of F’ing 3. Warm-Up—The usuals, with some burpees thrown in for good measure. Main Event—The crew ran a route through Forest Hills, to Orchard Park, through the Compare Foods / Check Cashing Place / HBO’s “The Wire” Durham Location shopping center, back through Forest Hills. We stopped every […]

Tuesday Two Step

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YHC’s first Q at the big dance! A dozen PAX showed for the fun, including Wolverine who was visiting from Charlottesville. Way too cool of an F3 name! Time to Dance … Warm up SSH x 25 Imperial Walker x 20 Little baby arm circles, Reverse Willie Mays Hays x 10 Slow Merkins x 10 […]

Cutting Down The Nets

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This what YHC’s first Q at #thebigdance. With the forecast fairly cold, I figured some running and hill work would be best. Given the Final Four was coming up, I figured the PAX needed to practice climbing some ladders to cut some nets down. Warm up: SSH Willie Mays Hayes Good Morning Merkins Mosey to […]

Weenie’s Breathtaking Form

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Inspiration: Lowtide taunted YHC that his legs were not at all sore at during his trip to Whistler after my last Q at the Bullpen…Gonna give it another go today. Warm-up 6-count Burpee x16 Air squat x20 Imperial Walker x10 Willie Mays Hayes x 12 (“Gosh…Weenie Roast has Beautiful Form.” -Magellan) Good Morning x12 Little […]