StrongLife launch
YHC has been looking forward to this workout for a while now. Out of nowhere, my good friend Katrina (sometimes known as Brock) reached out and wanted me to meet Putin (sometimes known as the director of Stronglife, John). John is changing lives in our community. His ministry focuses on bringing homeless men back to […]
No Missed Turns!
At YHC’s last Ram Q, there was an early missed turn that resulted in a longer run and a later finish than expected, which, of course, YHC has had to hear about regularly (in addition to all the other moments YHC has shown himself to be directionally challenged). So, for redemption, YHC attempted the same […]
Tour de Canova
Disclaimer/Mission Warm-up: SSH, GTS, LBAC, ATT, Humping Mosey to amphitheater- begin Route 66: stop 1=burpee, Bobby Hurley, monkey humper, Bonnie Blair (e), smurf jack, merkin. YHC proceeded to lead pax to 10 more different spots throughout downtown Conover. At each spot, you add a rep. For those of you that aren’t math genius’, that’s 66 […]
Look out for Lasso
1-minute warning Disclaimer/Mission (Always) Warm-up Lap Warm-up Exercises: Squats, Michael Phelps, Humpies, ATT’s, J-Lo’s To the block pile Farmer carry to stoplight, Jog across, Rifle carry to track Slow mosey across field and partner up. Pax 1 AMRAP: Merkins, squats, overhead press, kettle bell swings, curls. Pax 2 Murder Bunny across the field (YES, that’s […]
M.O.U.N.T. Up
YHC was out of town last week. The proper way to get back at it would obviously be to post at ER. Or even better, Q it. The PAX at ER are some of the best. Twig. The man who isn’t the fastest, but is always there. Teaching us consistency. Retread. Not just a runner, […]
They call me the bus driver kid, because I’m about to take you to school!
Not going to lie, it’s been a struggle for me to get to F3 here lately. Most of you know I am an assistant principal at an elementary school and when one of the bus drivers go out, I have to step in. Needless to say its been a few weeks. Ferdinand has been asking […]
Oopsie
Sorry for the late BackBlast. I got locked out of my Foothills account. Thank you guys for the opportunity to lead such a great group of men. We ran roughly 3.5 miles with 6 stops. At every stop we completed 20 Merkins, 30 Squats and 40 LBC. Work of the day was BE KIND. Thankful […]
The Stations Tour of 22s
“Borrowed” from Jake Brake because I couldn’t have said it better my self… Every morning spent with F3 is special and has meaning. This morning was even so much more. Feenylead a workout to honor the memory of the 22 veterans that take their lives everyday, especially to honor his son David West. Great […]
“Hello Eleanor”
WOD: Ephesians 6:18- And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. You never know where people are or what they are going through so when you ask “How are you?” really be […]
GymBoss Rucking
YHC realized after a recent Expresso Q that when pax have to count, they don’t talk…at least the ones actually counting. Since mumblechatter is one of the best parts of an F3 workout, too much counting has to be avoided. Bring on the AMRAP. Back in my group fitness leading days, we used an app […]