Burpee Bearcrawl Beatdown
YHC returned to the Epicenter Q sheet with an homage to his three least favorite exercises: Burpees, Bear Crawls, and Indian Runs! Five hearty souls braved this HIIT beatdown! Conditions: 65 and dry Warmup: SSH x20 IW x20 Grass Cutters x20 LBAC x20 (forward and backward) The Thang: Merkin Indian Run to the Hill – […]
Be careful what you make fun of…
YHC signed up for several Q’s a while back and didn’t realize I had signed up for some many so close together. No problem just losing some creativity and getting behind on BB’s as evidence this one is a little late for the 24hr mark. Anyway plan was laid out the night prior to challenge […]
Addition by lateness
YHC wanted to design a workout this week to honor the 2 year anniversary of F3Grrenwood and YHC’s 2 year anniversary. YHC is a redwood original who was there the day the flag was planted at The Epicenter having no idea where this journey would take me. There have been highs and lows, ups and […]
A 5 Pack of PAX
Conditions: 65*F Disclaimer: given, sorta Warmup: Grab 2 bricks and mosey 20 SSH 15 Imperial Walkers 20 LBACs Mosey to the Basketball Court Workout: 10 minutes with M.o.M 1) Smurf Jacks 2) Plank Rows 3) American Hammers w/ Bricks 4) LBACs with bricks 5) Elevated Merkins (on the bricks) 6) SSH 7) Wide stance Mtn […]
2 Year Anny for F3Greenwood at Epicenter
16 pax ambushed the Epicenter on a perfect day for a little #Beatdown at the hands of YHC. It wasn’t just any day for F3Greenwood. Today marks the 2 year Aniversary of F3Lexington putting a shovel flag in the ground in Greenwood. What a ride it has been! There have been ups and downs but […]
What to Q?
YHC really likes to Q workouts. First of all, there is nothing like that dose of Qdrenaline you have that always helps to keep pushing at a high level. YHC is also an idea guy (some good, some bad, some horrible) and likes to develop new challenges for the pax. Yesterday was different. YHC was […]
Too Tough for Terrapin
Conditions: 56 Disclaimer: given The Appetizer: SSH LBAC Plank w/ Kick thru The Main Course: Brick Work Visit the Hub after each station and do 10 High Knee Step-ups (5each side) Single-hand carry bricks between Hub and Stations Station 1- 10 Renegade Rows 40 Prison Squats (w/ bricks)* Station 2- 20 Butterflies 40 Monkey Humpers* […]
Getting Hammered on a Thorsday
With the April AO challenge winding down, the Epicenter needed a good number of PAX to guarantee a victory over the other AOs. After a strong showing of 20 PAX on Tuesday, the lead looked like it was insurmountable, but we all know that no lead is safe these days. Just ask the Falcons, Indians, […]
Barkley Marathon at the Epicenter
I got to the Epicenter early to lay out station markers along the track. PAX started rolling in before I finished my warm-up lap. I was hoping for a big crowd and I was not disappointed. Conditions: Moist. A little too cool for tank top Tuesday. Disclaimer: Given Circle up and count off to 7. […]
The first time’s the best
Conditions: Pleasantly Foggy Disclaimer: I’m not a professional. Push yourself, don’t hurt yourself. The Warmup: LBAC FWD x20 LBAC REV x23 Overhead Claps x 20 Imperial Walkers x 20 CTG x20 (Try not to fall over) The Workout: Mosey to the back of the soccer field Pyramid Merkins –Pax will start from the down position and complete […]