Pax: Probert

Intro to Broga 101

The air was thick with anticipation as well as micro-water droplets.  Some of these were from the humidity, others were from the evaporated sweat of those doing Insane Clown.  Kudos…

Leave No Man Behind!

Weather:  SW Florida 5:15a hit, disclaimer was shared, mission statement recited, core principles stated and credo reviewed, and we were off for a mosey around the traffic circle with NUR,…

Basics work

Hard rain on the way into the gloom, but it fizzled out before the fun began. 22 pax total with bikers joining in at end for COT. Started out with…

Abs, Buns & Guns

5:15a standard intro announced, Pusher lead the Ruckers, beatdown began with warmorama. The Thang: 25 reps each exercise, run a  lap, next round Round 1 V-ups, jump squats, Merkins Round…

The Murph & Passing of the Flag

Today was a day to honor the fallen soldiers that gave us all our freedoms.  After the 5CP and Mission statement, PorkRoll led us off with the singing of the…

Rolling Stone

5 Principles and Disclaimer Warm up: Good mornings, Abe Vigoda, WMH, Grass Grabbers/Strawberry Pickers, Copperhead squats, LBAC’s, Flapjacks, chinooks, Ray Lewis ——-All Cadence Mosey/shuffle/NUR to Dunkin for 5 Full-Body Merkins, and bone the fish across the…

One Hit Wonders

Full disclaimer – YHC cannot take full credit for today’s beatdown.  The idea comes from F3 Winston-Salem’s own Bluto, who crafted this idea for a kettlebell workout a few years…

IronPAX Week 1!

A Great day for a beatdown!  Disclaimers and 5 core principles and let’s go! Care Bear Squared 25 Yards (75 Ft) AMRAP 45 Min   Cone 1 25 Air Squats…

August 19, 2016

August 19, 2016 was an important day for YHC.  It marked my first post at an F3 workout.  I am not entirely certain the exact number of F3 workouts I…