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Mayo and tomato

YHC plagiarized some professionals from the Mayo Clinic and slightly modified for the Hammer Pax. Source: https://www.youtube.com/watch?v=6OS-iG39mqk Disclaimer Warmup: 20 Burpees OYO Retrieve one block each and mosey to outfield. Each exercise performed for 30 seconds AMRAP. 5 cycles per pairing. Jump squat and Air Chair Low Plank and American Hammer SSH and merkins. Lunge and …

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Woodshed Gets Murphed

There may have been a rather large party going on in Shandon, but YHC was on the Q schedule and was determined to make sure #Woodshed pax who stayed home got some action. Conditions: Low 60s, pretty much perfect #Murph weather The Thang: COP SSH x20 IC Imperial walkers x20 IC while waiting for @Chewy …

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The Castle Derby

Warmup SSH, slow/fast merks, tunnel, calf/quad stretch, baby arm circles, overhead clap,Imp walkers, burpees    Derby workout—1.25m loop, 6 stations, 3 exercises per Totals—80 merks, 15  burpees, 30 Caro drydocks, 20 big boys, 120 lunges, 120 squats, 300 LBC   “Home Stretch” run to the circle    Finished w/ Hello Dolly’s, Russian Twists, Scissor holds, …

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BYOG to Hammer

16 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. As a #Thunder homer, YHC has …

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Hills & Rats at Thunder

15 PAX emerged from the #Fartsack on this beautiful April morning looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who got the call just after 9:00 PM last night from Adrian, who was looking for a substitute Q.  In a manner that would make Cesspool …

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The Castle Turns 3

13 pax joined YHC in celebrating the 3rd Anniversary of the founding of #TheCastle, also affectionately referred to as #902AO. Having been a part of this group for nearly 2 years after crossing the river from F3 Lake Murray territory, it was an honor to lead the pax on this occasion. Disclaimer, count-off COP: SSH …

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Simple, but Effective.

It’s Spring Break week which brings low numbers and an excuse for some PAX to fartsack. YHC challenged the SwampFox PAX to post and 6 HIM entered the Gloom to get it done. Conditions: 59 degrees. Perfect The Thang: Disclaimer (Included safety reminder) YHC announced we’d be leaving campus and going our for a nice …

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Professionalism to spare

Q by #twitterless and #f3loginless Snapchat. Conditions: 67 degrees, damp, but no rain until driving home 🙂 Tha Thang: Good Morning and welcome to F3 This is a free, volunteer, peer led workout. I am not a professional. I have no knowledge of any injuries or fitness conditions you may have. It is your responsibility …

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Tour of Tombee

11 PAX at #thecastle endured a Tour of Tombee in quite pleasant weather. The warm up: 15 LBACF 15 LBACB Mosey around the parking lot 15 SSH 15 Imperial Walkers 15 TTT Calf stretch 15 plank jacks 15 bbsu oyo The Ditty: Grabbed blocks and headed to the top of liberal hill. We lunged walk to …

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Ode to April Fools Day

12 PAX did the harderer thing by starting their month and week off right at F3 Columbia’s most unique AO.  #YouCantCheatTheBull #WorkWasDone Conditions – 45 and clear Disclaimer  The Thang Since it was the April Fools Day, everything revolved around 4/1.  The path remained on a straight line, ie “1”, the suicides included “4” cycles and …

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Hammering at Thunder

Despite the ongoing attendance challenge between Thunder and Hammer, there is much respect by YHC for both groups. YHC always enjoys visiting Thunder for the mumble chatter and the opportunity to get better with men all across F3 Columbia. Today was no different. Conditions: 46, and a light breeze. Near perfect conditions The Thang:  Take …

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YOLO

9 PAX arrived at The Castle for a brick inspired workout. Warm-up: Stretch in cadence The Thang: Merkin on blocks (10 hands on block low as can go)                                  (10 feet on one block)                                  (10 feet double stacked Blocks) 3reps of 10 Skull crushers 3 reps of 21’s The 3rd Leg (named by …

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Free Bird Friday

      Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Calf stretch Thigh stretch   GET BRICKS Mosey to Bottom of Hill Bernie Sanders 1/2 way up 5 Burpies at Top Back to Bottom Bernie Sanders 1/2 way up 5 Burpies at Top   Run to End of Col …

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No Respect at #TheCastle

Still, no respect, but getting closer 11 PAX arrived at #TheCastle on the first day of spring to get better. Sub 40-degree temperatures made it feel more like winter, but the PAX pushed through. YHC scoured Backblasts from different AOs to see what pleasantries were available. YHC was also one-year closer to official F3 Respect …

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