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F3 | April 29, 2017

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Charlotte, NC – Metro

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Everyone was rezoned except for Kardashian

April 29, 2017 | | One Comment

7.5 men showed up at Latta this morning only to find out they had been rezoned.  No time for anyone to switch to private school or a magnet, so (almost) everyone had to suck it up and deal.  Here is … Continue reading

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All we did was SSH… almost all

April 29, 2017 |

Core is fast approaching its 5th birthday and most of today’s attendees have been there from the start, or close to it.  15 all-stars circled up today.

Here we go: SSH x 10 followed by KB exercise.  Rinse and repeat the combo with little delay.  KB exercises: 20 swings, 10 right arm presses, 10 left arm presses, polish twist, 10 thruster rows, 10 KB diamond merkins, double protractor, slow goblet squats, 10 right arm kneeling presses, 10 left arm kneeling presses.

Mosey to the deck for some core countdowns as we make our way to the top.  Countdowns were: 20 slow squats, 15 slow merkins, 10 sit ups, and 5 burpees.  Did this 6 times on the way up.  Backward run and AYG sprints up the ramps.

Deck top. Set 1) PC, drop it down; SSH x 10, 10 donkey kicks.  Set 2) PC with right leg and left leg up; SSH x 10; 10 Tysons. Set 3) PC with air presses; SSH x 10; decline peter Parker x 15; Set 4) PC with Lalanne’s; SSH x 10; BTW with 5 hip slaps each side.

AYG down the ramps to bottom.  Offer was made that anyone who could beat Peppers, Motley, Skoal, Rocketman, and Van Winkle down could sit out the rest of the workout … assuming they felt good about accepting the offer.  Chuckey gave it a good go and may have been one of the first ones down. I was, however, too far behind to know for sure.

One last set of countdowns then mosey back to field, and bells.

Begin prelim routine again.  Get through thruster rows before YHC has had enough and we finish with 2-3 minutes of Mary.


SSH’s are certainly not difficult.  They are a good warmup exercise.  But, if you do enough of them sandwiched in between tough exercises, they can be very effective.  We did approximately 340 today.  Keeps the heart rate at the ‘fat burn’  level, or higher.

Lots of mumblechatter today.  Unfortunately, or maybe fortunately, I did not hear much of it.  Or maybe I unconsciously choose not to pay attention since I’m sure some of it is hurling insults at the Q.  Actually, I think I’m always too Read More

Jets vs. Sharks

April 28, 2017 |

On a brisk morning in Myers Park a PAX of 17 was led by first time Q Liebo.  For the third time in as many weeks our veteran PAX gang encountered its new upstart rival for control over the turf … Continue reading

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F3 Rock Hill 3rd Year Anniversary and The Rock Region Convergence

April 28, 2017 |

F3 Rock Hill 3rd Anniversary Saturday May 6th

This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth.

Comradery is the spirit of friendship and … Continue reading

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#F3SIB what comes after AYG?

April 28, 2017 |

All out sprinting scare some people away. For others it is an opportunity to show off. It does not come without risks – most notably higher potential for injury (next exercise is – the hamstring pull!). But the benefits are … Continue reading

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Has anyone seen Chairthrower?

April 28, 2017 | | 3 Comments

16 took care of business at Sparta. Here’s what we did:

Down to the bottom of the hill to the school for a Century Club warmup. 25 merkins/25 squats/25 mountain climbers/25 lbc’s then AYG to the school. 25 more merkins/squats/MC’s/lbcs. … Continue reading

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Inspirational bells and sprints

April 28, 2017 |

14 showed up for this week’s edition of Combine. Two arrived by bike #noemissions, one of which had his kb secured in the baby seat on back #creativity.

Mosey to tennis court parking lot

SSH x 25ish Two hand swings … Continue reading

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Midwood – Which direction are we headed?

April 28, 2017 | | One Comment

0700 Midwood Park.

Penny has the Q. Penny is tall. I think he’s Irish. But has dark hair. He’s kind of like a tall Guinness. Less filling than one would expect. Penny was an EH by Frat Girl. Penny … Continue reading

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climb every mountain

April 28, 2017 | | One Comment

Extra credit earned by Whim and Daisy.

We started off with warmups: 20 SSHs 20 IWs 20 Windmills 20 Heels to Heaven 20 Squats

Then we took off for the Medical Mountain with a stop on the way at the … Continue reading

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I never saw those stairs before…..

April 28, 2017 |

18 strong at Atilla for YHC’s VQ at Atilla.

I like stairs.

Here’s what we did:

Warmup in the lot: SSH, Cotton Picker, IW, Squat, Flutter, Merican, MC, Hammy and Hip stretches.

Partner up for DoReMi’s FAMOUS Partner Merican Ladder … Continue reading

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