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Goals and Accountability – from Rudy
Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we…
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7 Years of Acceleration and Growth – from Fracsac
The last 7 years of my life have been my best years thanks to joining F3…
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Dewars, Storks and Peanut Butter and Butter – from Rudy
Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the…
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Nickel and Dime – from Rudy
No Q at the Mothership as of 6:25am, so YHC steps in (to avoid having Frac…
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Maverick++ and 99 Burpees – from Rudy
Brisk Mothership morning. 12 PAX in the cool gloom came out to better themselves. YHC wanted…
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Burn that Turkey – from Fracsac
Saturday after Thanksgiving at the Mothership brought a 60 degree Misty feel to the AO. The…
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Building the Bums – from Triple Shift
I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as…
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Q for Sale – from Fracsac
The Mothership needed a Q, so YHC stepped up around T minus 12 hours and signed…
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8 Year Convergence – from Fracsac
8 years ago in October a shovel flag was planted in New Orleans and men all…
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I got you buddy – from Bogey
Brief warmup… Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea. To the gym… 20-Merk/Calf raises/Monkey H. then a…
