Forgot 1 Merkin

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Woke up this morning, got out the door, realized half way to AO I had forgot a Merkin…. WARM UP: 30xSSH, Harvesters, Willy Mayes Hayes, seated leg stretch, ankle rotation, 10xWWII, 10xMerkins, LBC (make them bigger) reverse LBC. THANG: “When Bernie met Tammy” Partnered up at bottom of a “goodly” grade hill. Begin with Tammy […]

The Least Talented PAX I’ve Ever Coached

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Lotta rain and thunder last night…and yet 11 still showed up to do the thing. Warm Up — usual things. Main Event — run around East Forest Hills, take the back street up Beverly that we usually don’t run. Stop at points along the way for sets of unpleasant burpees X10 OYO: Triple Merkin Burpees […]

Slick Hills & No Frills

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WARM UP: Side Shuffle Hop x 30, Imperial Walker x 15, Little Baby Arm Circles (forward & reverse), Overhead Clap x 20, Seal Clap x 20, Slow Merkin x 10 THE THANG: We started by moseying to the bottom of the hill, where we began a series of traveling to the top to do an […]

Fernando

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With Banana Split talking it up all week, YHC knew that a beatdown was necessary. I turned to a long-expired Men’s Health subscription for inspiration. Behold, the 1000 rep workout, modified as necessary.https://www.menshealth.com/fitness/a19516868/1000-reps-to-ripped/ Warm-Up-SSH x20-LBAC (and reverse) x13-Imperial Walker x12-Good Morning x10-WMH x10 The ThangSo here’s how we modified the workout. We did this circuit […]

Simple

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Warm Up: Leg stretches, ankle rotations, Harvesters, Wilkie Mays Hays. Mosey to the tennis courts. The Thang: Bear Crawl to second court, 5x Merkins, Bear Crawl to third court, 10x Peter Parker’s, Bear Crawl to 4th court , 15x Over Head Claps, return via High Knees , Butt Kicks, Walking Lunges. Rinse and Repeat. Mary: […]

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 […]