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F3 | April 28, 2017

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How do you follow that?

April 28, 2017 |

So after the major beatdown that took place at the stadium yesterday, YHC was a little worried that his idea of a beatdown would be inadequate.  Nevertheless, this is how it went down:

The Deal:


15 Good Mornings, 15 … Continue reading

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Not’cho NASCAR Luau!

April 24, 2017 |

It was a cool rainy morning in the gloom this Monday and the PAX were excited for Nacho Libres’ VQ, but alas, he had to tap out with promises to return another morning. It may have been sour bean and … Continue reading

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BTC is an hour now?

April 20, 2017 |

YHC was joined on this nice brisk morning by 11 of the finest HIM’s in all of the Rock Region.  I had the privilege of Q’ing today’s workout at the now 1 hour, yes 1 hour running AO known as … Continue reading

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2 are better than 1

April 19, 2017 |

The Scene

Hill City. Roughly 60 degrees with a steady rain to start the morning off.


Warm Up

  • SSH IC x 12
  • Windmill IC x 12
  • Cotton Picker IC x 12
  • Alternating Toe Touches IC x 12

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April Showers Bring… B.L.I.M.P.S. + Black Jack!

April 18, 2017 |

Weather:  Wet, upper 50s

COP – Brownie



Burpees x5 OYO

Lunges x5 each leg OYO

Imperial Walkers x5 OYO

Merkins x5 OYO

Plank Jacks x5 OYO

Squats x5 OYO

The Thang

Mosey to Tombstone Hill.

The first trip … Continue reading

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Enter the Pleasantville Wormhole

April 17, 2017 |

EC: Five brave souls showed up for a hilly 5k around SV this morning.


Warm up: 25 x SSH, 15 x Imperial Walkers, 15 x arm circles front, 15 x arm circles rear, 10 x slow squats IC, 10 … Continue reading

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Troubled Waters

April 15, 2017 |

Warm-up 2 rounds: • 10 m Sprint Backwards • 10 m Sprint Forward­­ • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left

3 … Continue reading

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Going on a Blind Date with Flora!!!!

April 15, 2017 |

So as the title denotes, today I wanted to try something new, a “blind” run on the Erwin guys. Today was the 3rd F for these guys. So we talked about what Faith looks like to our group. More to come … Continue reading

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An Eggscellent Morning Tour

April 15, 2017 | | One Comment

Apparently the there was some sort of Bunny in town overnight, and it left the PAX little surprises across the UNC-Chapel Hill campus on this Saturday morning to help brighten the gloom.


Warm up: Lap around Fetzer Field, pick … Continue reading

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B.O.M.B.S. in Paradise

April 13, 2017 |

Lucky 7 PAX posted in the almost full moon gloom this Spring morning at Paradise. Here’s what we did:

Warm up: Run at fellowship pace to pick up concrete blocks and return. Circle up for 25 x SSH, 15 x … Continue reading

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