F3 Benson: “MAD MULE”

Posted Leave a commentPosted in Raleigh, SouthWake

YHC was excited to see the gaining interest in F3 in my local town of Benson, NC. It has been an interested journey starting with F3 in ENC Crossbones country, decided to establish the family in Benson and being able to join some beatdowns with F3 SouthWake over the last year while the house was […]

Sweat Angels

Posted Leave a commentPosted in SouthWake

YHC enjoyed some time in Arizona but was thrilled to be back home to get back with the PAX but to also get back to training for BRR later in the year. YHC was thrilled to see Laker waiting in the Parking lot as I was excited to talk to him about taking over as […]

Dumpster Fire

Posted Leave a commentPosted in SouthWake

YHC was glad to get back out to the Lake today and looking forward to pushing the pace and getting some miles in.   PNG informed YHC that Laker had won his Marathon the previous weekend and crushed the competition! We all decided that we are going to get medals for ourselves (because doesn’t everybody deserve […]

Special Guest DJ Emeril in the House

Posted Leave a commentPosted in SouthWake

Guest DJ today was Emeril.  He brought some 90’s lifting music to Crazy Ivan.  Crazy Train was present in the mix along with a Q favorite Intergalatic. Focused on anything but our chest.  Since the Merkin Challenge started 7 days ago we have done a lot of Merkins.  This boy is tired of Merkins. Warm […]

Yogurts Virgin Q

Posted Leave a commentPosted in SouthWake

Sheepdog Back Blast 6/8/18 PAX of 6 (“Six Pax”) posted for my Virgin Q: . I really appreciate the support! Run to Warm ups in field – Side straddle hop – Windmills – Fozzy arm circles – Arm stretches – Michael Phelps Volunteer to count Merkins – The Natural Fancy feet on the way back […]

Cletus – 2.0 Strong

Posted Leave a commentPosted in Raleigh, SouthWake

2.0 STRONG Warmup: SSH, Good Mornings, Arm Circles, Plank Jacks and Mountain Climbers. Main Workout: Forward/Rewinds @ back parking lot: Bear Crawl/Crawl Bear, Forward Crabwalk/Backward Crabwalk, Duck Walk/Backward Duck Walk. Leg Pushdowns, Set of 3×10: Australian Mountain Climbers and Star Jumps followed by Leg Pushdowns (Note: LED tries to bury your feet in the concrete). […]

Crazy 8s

Posted Leave a commentPosted in SouthWake

Focused today on a message about some of the other relationships in our lives.  YHC talked about his 3 sisters and how those relationships can be taken for granted. We all have so much in our lives to balance but let’s make sure we are there for our siblings when they need us. Started on […]