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F3 | February 27, 2017

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All aboard the Meal Train! – Pre Blast for a week to support the York family

February 19, 2017 |

All PAX have an awesome opportunity to show support for one of our own.  As you know, Sgt York, one of the most awesome, most humble HIM’s in the Rock Region recently answered God’s call as he and his M … Continue reading

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Blimpin’ in the Gloom

February 16, 2017 |

15 PAX post in the gloom on this chilly February morning for an upper body bruiser.

The Thang: 1) Warm up: Windmill (25 count), SSH (25 count), Imperial Walkers (25 count), Pot Stir (2×10 each arm), Calf stretch w/ Downward … Continue reading

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The least of these

February 6, 2017 |

22 of the Rock’s finest HIM’s joined YHC at Old Town on a cold morning and new 5am start time for what was the first 1 hour workout to sharpen the iron and improve themselves.  The plan for today was … Continue reading

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It’s Always Rainy in Gotham

February 3, 2017 |

This a.m. YHC awakened to the light drizzle on the window.  That was when it hit me.  This is my second time Q-ing and both times (not including the Co-Q I did last year,) that it was some form of … Continue reading

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We’ll just call it… Leg Day!

January 31, 2017 |

24 HIMs joined me for what was supposed to be a full body workout, but ended up being leg day!

Warm Up

Side Straddle Hop x20 Windmill x20 Imperial Walker x20 Moroccan Night Club x30 Back stretches -15sec each Super … Continue reading

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If you promise burpees, they will come

January 30, 2017 | | 2 Comments

The temps were below freezing for my 2nd straight Q Outland, but that didn’t stop 11 regulars and 4 FNGs from conducting a mini-2nd F in the parking lot of Sun Valley Middle at 6:55 AM.  Part of me was … Continue reading

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Ruck Recovery

January 30, 2017 |


WARM UP: oyo strecthing

THE THANG: With my legs being shot from our 26 mile ruck yesterday, today is going to involve core and stretching! Something we all need anyways!

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Share each others Burdens

January 29, 2017 |

12 HIM’s joined YHC on a chilly Saturday morning at Planet Pain to sharpen the Iron and continue improving themselves.  Several PAX arrived early to get in a few miles with a pre-run and we gathered at the hour for … Continue reading

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Pre-Blast: How to EH.

January 25, 2017 | | One Comment

Emotionally Headlocking. What does that even mean? We all know what we are trying to do and what the desired outcome is, but do we know the ‘how’ part of EHing? With this post I intend to get to the … Continue reading

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Empathy: The Cross

January 24, 2017 |

14 Pax had an amazing time of fellowship with a workout somewhere along the way. Flat Tire and Pusher kept songs in full rotation at the Block Party. Olaf provided an encouraging report regarding his M and 2.0 (sweet baby … Continue reading

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