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So far Tom Cheng has created 65 blog entries.

Shakin’ Off the Turkey

By |2021-11-29T12:53:51-05:00November 29th, 2021|Categories: Quaker Crater|Tags: , |

When: 11/29/21 The PAX: CJ, JZ, Bobby Knight, Bulldog, Sir Charles QIC: Ozone 6 Natville Pax brought their ‘A’ game and made a tough workout look easy on a beautiful November morning at the Crater. Warm-A-Rama 1 SSHs X 15 – 1 Burpee Toy Soldiers X 15 – 2 Burpees Squatting Chinooks X 15 –


We fall but we rise again

By |2021-11-22T10:23:23-05:00November 22nd, 2021|Categories: Quaker Crater, Uncategorized|Tags: , |

PAX: JZ, Bulldog (Q), Yupper, Nails, Wolverine, FNG Jedi Mindtrick, Wojo, Explosion, Ozone, Lynda Q mentioned this was a tough workout but had done this with 2.0s before, so should be hard but still doable. That got the PAX motivated, if the 7yr old girl did it I should be able to do it, right,


Enough of that!

By |2021-09-20T17:34:22-04:00September 20th, 2021|Categories: Sweat Angel|

PAX: Black Knight, Snooki, ESL, JZ, Bulldog (QIC) Warmarama: SSH, with coupon in hand we talked into the country park loop, went down some distance, continued with cotton pickers, picked up coupon and walked back. Coupon above head, coupon held in curl position, etc were called from time to time. Back at shovel flag; got


Ever have second thoughts on your selection of exercises?

By |2021-05-26T16:18:21-04:00May 26th, 2021|Categories: Cadet Lab|

PAX: Black Swan, Cotton Tail, Pitino, Foot fairy, Weed, Fannie Mae, Daughtery, Yupper, ESL, Situation, TPS, JR, Bulldog. Warmarama: mosey to the 2nd parking lot, away from the FiA group. The THANG: partner up, together the two will tackle together a 21-ladder. As in, starting in one end of parking lot, both will do 1


An Imping Beatdown

By |2021-04-27T10:01:01-04:00April 27th, 2021|Categories: Quaker Crater|

- When: 04/26/2021 - The PAX: Bulldog, Verlander, Stretch, Weed, JZ - QIC: Ozone 6 Natville Pax started the week the right way at the Crater with an “Imping” beatdown. Warm-A-Rama 1 (Following a 1 minute mosey to get familiar with the Warm-A-Rama AO) - SSHs X 15 - Toy Soldiers X 15 - Sun


QSource Introduction

By |2021-04-16T01:01:28-04:00April 16th, 2021|Categories: 3rdF|

QSource can be purchased in book format. The earlier version is available in pdf. It is also posted on line, check out this link where everything is neatly organized https://f3nation.com/q-source-index/ PAX: about dozen of us met at Green Joe's YHC introduced QSource content, describing the 4 Quadrants of Get Right --> Live Right --> Lead


The Big 40 workout

By |2021-04-16T00:33:21-04:00April 16th, 2021|Categories: Sweat Angel|

PAX: Crockett, Baby Bop, 3 Card Monte, Bulldog, Landfill, ESL, Double Check, Bird Nest, Bones + 2.0, Lynda, Picasso Warmarama: SSH, Sun Gods. Shared with the guys that Q just turned 39, the number 40 has been on his mind a lot. THANG: 1. rifle carry coupon to pavilion (rest halfway with 10 burpees), 40


superhero workout

By |2021-04-16T00:12:14-04:00April 16th, 2021|Categories: Nordic Tract|

PAX: Big Worm, Stick Shift, Eggplant, Bulldog, JZ, Spurrier Warmarama: moseyed to the school Thang: based on Neiley Rey's Iron Man and Thor workout, which you can find on google. Iron Man workout had 8 exercises, we did them together with little rest, 5 rounds. Last 2 rounds were combined, so we did double the


maximum effort!

By |2021-02-26T06:50:48-05:00February 24th, 2021|Categories: Slammin' Sammy's Smackdown|

THE tactic is to: minimize time for instruction by having few exercises; remove any opportunities for pax to 'take it easy' by partnering up to complete an accumulative number of reps; maximize cardio by starting with a mile run and keep the heart rate up with hill runs between exercises; increasing exercise difficulty through full


Dec 21th Crater Splinter Run

By |2020-12-29T09:48:40-05:00December 29th, 2020|Categories: Greensboro, Quaker Crater|Tags: , |

PAX: Bulldog, Sir Charles, Dovetail, Stretch, Graffiti, Bobby Knight, Bones Warmarama: none THANG: Ran to New Garden, planked in front of Sky Zone and performed 50 merkins. Note to self: FIA meets at the same parking lot so maybe avoid that area in the future so no confused pax end up working out there. Q

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