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Warm Up Immediately count off by 3s PAX were then directed to head over to YHCs car where 3 35lb plates were leaning against the curb. Each group grabbed 1 plate. We were about to begin Indian Runs when the only PAX with a further drive to this AO than YHC rolled in HOT! Shout out to UTI from South Wake for making the trek up. 10 Penalty Turkish Getups for the late arrival. [Read More]

YHC bid on and won Breathtaker, a 20lb weight vest that is auctioned off for charity each Friday in South Wake, which comes with a 5 post minimum for the week. Not having earned my camo koozie yet, breathtaker made it’s 3rd appearance of the week so far. 32 were witness to what it looks like to Q with an extra 20lbs, in fact Theismann and Pivot both had their own vests as well! [Read More]

POSTED ON BEHALF OF UTI BY YHC EC: Sub, Peeping Tom, UTI, GTL, Squatter Peeping Tom made a call out last week for someone to sub in since he is still technically on the mend. YHC is working on increasing his bootcamp Qs. 2 years in and I can’t tell you how many I have under my belt but it’s definitely not many. Turning over a new leaf in my 3rd year of F3 and making sure to jump on these leadership opportunities. [Read More]

Today was a number of milestones for YHC: 1 - 3 months working out in the Carpex Region of F3 2 - First Q in the Carpex Region of F3 3 - 1 Year Anniversary of F3 May 25th is officially my 1 year anniversary but due to schedule constraints I celebrated it Carpex style this morning at Lion’s Den, an AO that I had only ever been to once before. [Read More]

SWW remains one of my favorite AO’s and with the stash of CMU’s (Cinder Blocks) acquired by Bayonne….it’s even more versatile! I try to keep most of my workouts to fairly high-tempo, constant movement type stuff, and I also try to ensure we hit at least one lesser-used muscle group. Today was no different and the targeted lesser muscles were the back and hamstrings. 25 HIM’s showed up to see what was in store, and I’m not one to disappoint! [Read More]

19 strong on a perfect cool spring morning. disclaimer given and we are off 30 seconds early Brief mosey to warm up area SSH x 15 GM x 7 Hillbillies x 10 Merkins IC x 10 Low plank hold 5 count around the circle Thangs Mosey to one of the many office parking lots with increasing exercises at lamp posts HRM up to 10 Star jumps up to 15 *** [Read More]

60 degrees. Dry. No wind. 15 dudes. 5 or 6 for EC run. Burt subbing for Half (get well, bro) on the Q Disclaimer, Mission, Safety were covered Warm Up Prisoner run to the big (dark…property mangers please reset your timers on DST Sunday) parking lot. Circle up for squats, Merkins with calf stretch, SSH, Hillbillies, Burt Jacks (perhaps we will do Burt Jack Webb’s at some point), Good Mornings. Most on Cadence, some on down and one on a down and up call. [Read More]

It wasn’t raining and there was a sunrise, so mark that as a win in the weather column. However, the PAX kept complaining about “The Cold”. Now, the weed companies, pest companies, and Punxsutawney Phil all assure me that Spring has sprung. My hydrangeas agreed, much to the dismay of their now-wilted buds. Alas, I can’t do anything about that, but I can do something about the shivering PAX. Beaker’s Beginnings (The Warm-up) [Read More]

People go to the circus for myriad reasons: entertainment, witness the odd and curious, be stunned by magic, or savor a jalapeno-stuffed deep-fried twinkie burger. However, when it comes to The Flying Circus, only the stoutest of men dare show up to test their mettle within the Big Top. 14 PAX couldn’t resist The Circus’s allure, ignored the temps (they were so small that ignoring was easy), and performed incredible feats with the human body (I am mostly certain each PAX used his own). [Read More]

YHC rolled into Jones Park with WWW in his truck full of toys, ready to close out the Carpex-to-SW part of #QSwapWeek at Groundpounders. The parking lot filled up quickly with friendly faces, some from Carpex, some from South Wake, and before long we had a crowd too big to fit the workout we had meticulously planned. Looks like we need to modify, so we’ll modify as needed. Warm-Up WWW takes us on a lap around the pickle and circle up for good mornings, hamstring stretches, Sir Fazios forwards and backwards, air presses, seal claps, overhead claps, calf stretches with merkins, mountain climbers, and plank jacks. [Read More]