schlitz

This is the second Q for YHC, feels good to be leading again. If good things come in 2’s it must be twice as good to get 4. . . so let’s go with that Let’s Go - 4.1 Disclaimer Pledge Mosey around the parking lot to the front of the church I bet it’s like four 10ths of a mile. . . Circle Up - 4.2 Four rounds of 10 stretches, 15 merkins, and 20 side straddles hops Round1: Good mornings, standard merkins, standard side straddle hops Round2: Abe Vigodas, diamond merkins, smurf jacks Round3: Cotton pickers, ranger merkins, seal jacks Round4: Chinooks, wide grip merkins, red bull smurf jacks (yes it’s in the exicon. [Read More]

The sun comes up early these days. Early enough for an old guy like YHC to be able to make out most of the faces gathered around the shovel flag at about 0543. As the garmin strikes 0545, there are 21 PAX who pledge their allegiance, then follow the Q as we all mosey into the bowels of Apex Community Park. Warm Up SSHs, Good Mornings, Steve Earles, Moroccan Night Clubs, Overhead Claps, Plank Jacks, Calf Stretches, and 10 burpees OYO. [Read More]

It won’t be 10, but ya boi will lock it down this week, so let’s go. -- To start: Heavy hearts across F3 Raleigh and beyond after hearing the news that Warchild (Alec Romulus) lost his battle with addiction this weekend. He was way too you. We lifted up him and his family through a moment of silence before the workout and many of our pax were in black from head to toe. [Read More]

Thanks to the 32 PAX who showed up for my VQ today. I think overall it well. Started with Intro/ Disclaimer… no FNG’s Pledge Follow me down to the Thales School parking lot for warm ups Warm-ups Good Mornings Imperial Walkers Side Straddle Hops Merkins Thang One 2 lines and Indian Run from Thales over to the Town Hall Diamond We did a Plank Hold while we waited on the 6 While still waiting on the 6 we did a squat hold. [Read More]

Date: 6/11/19 PAX: Blue and Out, Butt Fumble, Chicken Little, Hamm, Hank Williams Jr, Honeycomb, Kid Rock, Largemouth, McCants, Mud Buddy, Parker, Red Ryder, Schlitz, Shank, Short Circuit, Slappy, Sub, Triple Lindy, Two Factor, WWW F3 admin stuff and Pledged Allegiance to Old Glory, Mosey around the pickle x2 and circle up to warm-up. Warm-up: GM, Sir Fazio F&B, Air presses, seal claps, overhead claps, Moroccan Night Clubs, Calf stretches with CFMs, Thunderstruck. [Read More]

The day didn’t start just like any other day. The FartShat was oh so close, butt didn’t rear its ugly head till the drive home from work, but that’s another story. With BRR around the corner, 94 days to go, the training has begun for many newbies and veterans alike. And feeling a little behind the curve following last years nipple run, it’s time to get into hill shape. Warm Up jog around the parking lot and circle up for various warmup exercises including runners stretch. [Read More]

This YHC celebrates a 1 year anniversary with a Bells Q right where it all started. Enough about that! My playlist was off this morning not knowing the entire Meatloaf family would make up for a 1/3 of the morning PAX. Once the Meat wagon arrived we began on-time as always. Disclaimer, Pledge and of we went about 6 feet away. Morning Warm-ups included KB Hamstring Stretch, Good Mornings, Sir Fazio counter and clock with some seal claps. [Read More]

BIG. DAY. IN. CARPEX! 37 HIMs of all ages, including one FNG gathered at Apex’s finest Friday AO. YHC and WWW have the Q for what was anticipated to be a large, raucous crowd BEGGING for a beatdown. F3’s mission is recited, disclaimer is exclaimed, and allegiance is pledged. Mosey to the big circle for… Warm Up Good mornings, SSHs, Calf Stretches, A few sets of merkins, plank jacks and Steve Earles. [Read More]

24 Pax gathered round the flag at the Skate Park to join Rooney & Imp for the quarterly fitness test known as the Sharknado. Water Wings began the tradition and it was carried on by Parker and GTL. Now Rooney and Imp are your site Q’s at BH so the tradition will continue. After the disclaimer was given, we moseyed over to Apex Town Hall. Warm Up - Rooney led us in 15x SSH, 7x Good AM’s, 15x Mountain Climbers, 5x Burpees OYO, 5x Diamond Merkins, 5x WW2 Sit Ups, 5x Standard Merkins, & 5x Scorpion Dry Docks [Read More]

EC run YHC & GTL EC pullups & run Sub & Red Ryder 0529, Hi Frisco. 0530, Bye Felicia. **Warm Up **Stroll through the parking lot with some backwards running, Karaoke, Butt Kickers. Circle up for heavily complimented Good Mornings, Windmill, SSH, Steve Earle, Arm Circles, Seal Claps, Overhead Claps, Mnt Climbers, Merkins **Thang 1 **Charles Bronson. 5 rounds of 50 rep exercises followed by a 100 yard sprint, 10 hard Bear Crawl and 100 yard Mosey. [Read More]