The District (almost) 600

YHC had jotted down a BD concept a week ago and planned to bring it to the District on Wednesday, but after seeing the defending national champions Kansas Jayhawks play Duke at some ungodly hour Tuesday night, he copied and pasted his name into today’s open...

Fun Promised, Fun Delivered

YHC pinged the HIM of F3 Nature Coast on Slack promising fun and twelve showed up for the most fun you can have at 5:30 in the morning. Warmup: All in cadence: Tempo Alt. Supermans Low Plank Rotations Static v-up reach ups Bridge heel taps Plank jack + mtn. climber...

4 Block, 3 Block, 2 Block, 1 Block

With the rain stopping and a beat down that looked great on paper, YHC rolled into the Boneyard who wanted to do a little block work on a Tuesday morning. Before the block work could begin, some words were said and a warmup completed. Warmup: In cadence: 15 SSH 10...

Back to Normal

While the IronPax is a lot of fun, YHC was excited to just have a normal Q again. Some planned, some made up on the fly, but back to a regular Monday BD. Warmup: Mosey to the traffic circle 10 SSH 10 Windmills 10 Frakensteins Mosey to Whitfield Park The Thang: 10 9...

Bonus IronPax – Week 5 Saturday

With some candle light leading the way, 6 PAX came out to put a bow on IronPax. Started off with a little warmup, SSH, Windmills and Alternating Supermans to make sure we were nice and wet at the start. RETURN OF THE KRAKEN Format: This workout is 5 rounds for time....