Conditions warmer 60°F and dry No FNGs Disclaimer Circle up in Prayer The thang, YHC came in with an off the cuff Q hope it worked for you. Missing Ebert ,TSpot . And Brainiac . Miss all you other Pax too. Was going to be all Turkish get ups to …
6 pax posted for a replay of some Saturday block and brick work on the track at Turning Point. Here here is what went down Conditions: Mid 50’s almost perfect The Thang: Disclaimer/BOM/Prayer Mozey to back lot and circle up for COP: SSH x15 IC LBAC x10 IC Each way IW x15 IC TTT x10 …
Having spent many hours watching youth baseball practices and games already this spring, a little baseball theme was incorporated in the plan for this workout. Turns out today was MLB opening day, pure luck! Conditions: dry, not too breezy, sweat pants sweatshirt and hood. The Thang: disclaimer, bom, prayer Mosey to teacher’s lot and circle …
Base Running @Turning Point to Celebrate Opening DayRead More »
5 pax gathered ‘round the shovel flag at Jumanji this morning to workout and fill out the 2019 NCAA Men’s Basketball Sweet 16 bracket. BOM Mosey to canteen The Thang: Windmills x 16 Imperial Walkers x 16 Slow-mo squats x 16 Thru the Tunnel x 16 Lil’ Baby Arm Circles x 16 Reverse crunches x …
Thirteen (13) of F3 Lexington finest PAX beat the fartsack and got better today. With the monthly running of #THEFLOOD, we all were running through the clear and chill of the #gloom today. Today’s running had a different focus and purpose as we focused on #F3MentalBattle…more details below. Conditions: Chilly Before we got started, YHC …
YHC was nursing an Achilles strain from P200, so the CAT boys endured a focused beatdown on upper body and core. #TCLAPS to Irrev for joining mid-ruck to fill out our 8th man (needed multiples of 4 for the wienke). He didn’t even take the ruck off for BC. #TCLAPS to Dozer for getting …
Following the P200 YHC was feeling well enough to run but certainly enjoyed a coffee walk. Back to proper running next time. A cool morning saw 4 Pax ready to hit the streets. While 2 runners, 1 rucker and a coffeewalker set out a friendly feline was waiting to accompany us back. It followed/led us …
This was YHC’s second Q at The Arena, but this one was much better weather! Everyone likes to say the mumblechatter is good wherever they’re posting, but Notebook really brings his A-game every time. YHC thinks its rubbing off on the other PAX, lots of experts ITG this morning. Speaking of Notebook, #TCLAPS to him for …
Conditions: chilly 35 degrees for a Spring morning. The Thang: COP SSH x 20 IC TTT x 20 IC Little arm circles x 20 IC pull-up bar traverse Pentalty if fail 1st round 20 burpees 2nd round 15 burpees 3rd round 10 burpees 4th round 5 burpees start on block on the high side of …
Legion is a challenging place of great suffering and darkness. YHC never has a bad time there though somehow. This workout was a doozy. One dude nearly lost his teeth (an F3 first?). Here’s what we did: Conditions: 49 degrees and perfect The Thang Run from COT to the Target lot Halfway point: 10 ssh, …
Conditions: A pleasant 55 degrees and no rain. The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises with the Dexicon. Through the Tunnel – 10 IC – 1 Burpee OYO Windmill – 10 IC – 2 Burpees OYO Side Straddle …
8 PAX posted on Sunday for a little rucking and a little kettlebelling. Good to have a few new faces out there, Pile Driver and Little Giants. 6 ruckers and 2 runners for 30 min, then 8 kettlebellers for 25 mins, then 8 gumbyers for 5 min. The route- head out toward Lowe’s (Home Improvement) …
Great turnout from the men at Shawshank. I enjoyed listening to some of the P200 stories and have HC’d for next year. These guys know how to push the limit during each workout and helped me push past mine today. Conditions: 47˚, no wind The Thang: Disclaimer COT Prayer Mosey across the bridge and to …
Conditions: Nice 55 degrees YHC always loves coming to serve up a little betterment to the men of Detention. Great to see all (4) Pax out for StrideLite getting better. And as always the men of Detention rose to the occasion! Introduction/Disclaimer/Prayer COP: Parking lot by SF SSH – IC 50x Mosey to outdoor basketball …
Detention Enjoys a Punishing Take-Down-Tuesday from KnozitRead More »
16 pax from Roost, Speed Trap, and Twilight converged at The Roost this morning for the monthly running of the suicide half pipe. Word on the street was that there were several from Speed Trap that HCed but didn’t stick with it. Here’s what went down. Conditions: Mid 50s with clothing being shed the whole …
The men of Graveyard always bring an excellent amount of mumblechatter mixed with some friendly banter. If you ever think you have a good weinke, take it by there first and let them have at it. Great to see some familiar as well as unfamiliar faces this morning and try to put in some work …
Fresh off retirement from the 6 man Palmetto 200, YHC was happy to celebrate his alter ego’s (Rocking Chair) 4th birthday. 1 minute warning, check for FNGs, disclaimer,BOM Circle up for warmup – SSHx20,IC, TTTx 15, SLOWLY in cadence, OH Claps, lBAC x 10 forward and backerd follow me. The workout today is at 4 …
12 Pax, many who just came off of the latest CSAUP The P200, did not fall prey to the jet lag that can often follow these events. As true with The Hollow brand hard work and strong mumble chatter were present for a full 45 minute beat down. T-claps to the 8 Strideliters and Irrev …
The Thang: Open up with prayer then Mosey over to the CMU pile and mosey over to the 1st light pole by the soccer field. Circle up and start with SSH in cadence Next- Hand everyone a dice and explain what will be happening with the dice at each even number light pole 1st Light …
The Men of Cat had the opportunity to gain some sore shoulders by carry some blocks around the track. Mumble chatter started out strong as YHC struggled to start warm up exercises in proper cadence, a teething 10 month old that doesn’t like to sleep is partially to blame. Conditions: Slightly Moist and wet this …
Side straddle hop – 30 in cadence Little baby arm circles – 30 in cadence Decline Merkins – 15 in cadence Pickle Pointer Little Baby Crunch – 30 in cadence Incline Merkins – 15 in cadence Bricks and Blocks to the court yard Curls for neighbor – 30 in cadence Big boy sit ups – …
YHC decided a few weeks ago to get on the Q sheet right after the P200 to avoid the laziness that sometimes follows the CSAUP things we do. Tomahawk had an opening. So this morning, YHC headed right down the dirt road to the big city of Gilbert. Always a pleasure to be ITG with …
So YHC is getting out the house this morning and sets my phone down. I put some clothes in a “donate” bin in the garage and got sidetracked leaving my phone sitting on the steps. Luckily my weinke was printed out and ready to go. I did have to hand write some names/notes along the …
The Jumanji guys tackle a few block and mary exercisesRead More »
(18) Pax show up to Turning Point but neither team comes away with a win. 9 to 9 for both teams. Weather: 50’s and dry (for a change) with a super moon to light our way thru the clouds. The Thang: Disclaimer / BOM / Prayer SH X 15 ic, TTT X 15 ic, Moroccan …
YHC grabbed up one of two open seats at the upcoming F3 The Fort “Dark Side of the Moon” Heavy, so it’s time to get to work. Queue the music (and the All Day Ruckoff podcasts) and throw on the heavybag. Click here and the other seat is yours: https://f3thefort.com/2018/10/11/pre-blast-custom-dark-side-of-the-moon-goruck/ Welcome, Disclaimer, and …
Conditions Short and sweet here men (just like my ex-girlfriend used to say about me, well, minus the sweet). Upper 30’s, dry, partly cloudy and waning moon. The Pax were short on numbers (only 3 to begin and 4 later), but high on sweetness. Disclaimer, Warm Up After a quick disclaimer, we warmed up with the …
9 PAX arrived at The Castle for a brick inspired workout. Warm-up: Stretch in cadence The Thang: Merkin on blocks (10 hands on block low as can go) (10 feet on one block) (10 feet double stacked Blocks) 3reps of 10 Skull crushers 3 reps of 21’s The 3rd Leg (named by …
Figuring my legs could use a little motivation the day after the P200, I chose to Q at Wander. It definitely helped get the blood flowing. I chose a 3.5 mile route with a lot of turns and named it the “Where’s Waldo” route. We looked but never found Waldo. Weather: cool, 40s. disclaimer, prayer …
What goes through a pax mind when he agrees to Q at an AO, while most everyone else is off doing a #CSAUP event? The first question is will anyone actually show up?On this particular occasion, not only did 5 pax show up, but they put in some work. Here’s what went down…. **Conditions: 42 …
YHC was on Spring Break so it was a great time to make an appearance at Smackdown. 😀 DISCLAIMER THE THANG: Mosey to pull-up bars 15 Burpees OYO 10 WM IC 10 TTT IC 10 Slo-Mo Squats IC 5 Merkins IC 10 Slo-Mo Squats IC 5 Merkins IC 10 Slo-Mo Squats IC 5 Merkins IC …
Getting in the Lent Challenge Reps with a guitar soloRead More »
YHC assumed a low turnout with the P200 kicking off today, so YHC wanted to try out a new route, using the new sidewalk on US1 past the library. YHC learned not to always trust the Strava map when creating a route; some roads may appear to connect while they don’t in reality. What YHC …
With the P200 kicking off the next day, YHC wanted to give the PAX a small taste of what the P200 is like; a little bit of running and a lot of good fellowship. YHC was not expecting a big crowd, assuming a lot of tapering; as always, impressed with the turnout, the work put …
13 total Pax escaped the fartsack this morning and posted to the ShovelFlag for what lied ahead – a CrossFit-inspired WOD (yes, Rudy, that is a term). Hard to believe its been 4 years since KwikWay gave YHC the #EH to SpeedTrap. Even harder to believe the Pax there have put up with my crap …
Disclaimer BOM Each PAX grabbed a block and proceeded to the court yard. Warm Up TTT IC 10 Little Baby Arm Circles IC 10 Overhead claps IC 15 Line up alone side the breezeway Blocks were carried over head form column to column Second column Curls for the girls 10 Fourth column Same as above …
Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Calf stretch Thigh stretch GET BRICKS Mosey to Bottom of Hill Bernie Sanders 1/2 way up 5 Burpies at Top Back to Bottom Bernie Sanders 1/2 way up 5 Burpies at Top Run to End of Col …
5 pax posted for some miles on a breezy Friday when many runners are starting their 200 mile trek to Charleston. Godspeed Brothers! Conditions: mid 40s and 10 mph winds The Thang: Disclaimer/Safety/BOM/Prayer Take a Right from the parking lot. Run 20 or so minutes turn around and comeback COT Announcements: P200 this weekend. Runner …
Weather was perfect to welcome our friends from The Roost to Speedtrap this morning. When I know we are going to be running through the forest at dark I try to set a good example for the pax by wearing a tight outfit; you never know when you could get loose clothing hung on a …
Conditions Much warmer than Siri was predicting last night when I laid my thermal Hello Kitty Under Armour bloomers out on my hope chest. At nearly 50 degrees it was down right toasty! #StillSubCoppertone The mood was gay….with the Pax light, fresh, and undeterred even with the ill tidings that last night’s blood moon and …
Great to be at Thunder this morning with some awesome Pax, though YHC was told that numbers were low for the day, hmm. Anyway, in the spirit of spring football practices, YHC put the Pax through some traditional spring conditioning work. Not much was thought needed, just good ol’ memories from a washed-up walk-on. Conditions: …
Still, no respect, but getting closer 11 PAX arrived at #TheCastle on the first day of spring to get better. Sub 40-degree temperatures made it feel more like winter, but the PAX pushed through. YHC scoured Backblasts from different AOs to see what pleasantries were available. YHC was also one-year closer to official F3 Respect …
Conditions: high 40s and Dry NO FNGs Disclaimer Prayers 3 Pax posted for P200 Friendly WO. YHC was grateful for the 2 faithful Tomahawk MEN that posted in the gloom. Good Work Men! Mumble Chatter was quiet without the Grout Not Impressed posting. I didn’t know the “Van Driver” needed to taper too. Hopefully to …
conditions: 48 degrees intro,disclaimer,prayer mosey to track warmup: SSHx20 IWx12 Windmillx12 LBAC x12 forward and backwards The Thang: each pax gets 2 blocks at practice field 6 cones set up same as 4 corners with a cone inbetween at 50 yard line farmers carry blocks to each cone stopping at each and performing an exercise …
7 pax show up and got better. this is what we did: Pray Warm up lap around parking lot 10 burpees OYO Warm up stretched- TTT, Arm circles, Windmill, Imperial Walkers Mosey to back of campus, run stair loop Meet at top of driveway hill. 20 merkins, 20 squats, 50 flutter kicks, run up and …
4 pax came out to get a little work in before the P200 begins. Everyone pretty much assumed we would be working out with blocks. They were correct. We worked at a good pace and we are now finely tuned machines. Weather: 41 degrees Disclaimer/Prayer Get a block from the pile and circle up next …
Last month, 5 Pax posted for the February PT Test. Since then, an ISI challenge was established and the TP pax have responded with consistent double digits culminating with 16 pax posting for the March PT Test. Mission accomplished! Work was done and betterness was received. Strong Work Men! Conditions: 40s with a little chill to …
Conditions: 45 degrees and dry The Thang: YHC always enjoys a visit to The Hollow. 10 Pax (7 Pax StrideLite) came out for a Pre-P200… so YHC wanted to hit them with no legs… Killer Core WO. Summer Six Pack days are coming! Disclaimer/Prayer COP: SSH 50x IC TTT 20x IC Imperial Walkers 20x IC …
4 PAX gathered for what was most likely their last run prior to the Palmetto 200. YHC quickly planned the route and didn’t take into account the above average elevation contained in it. Sorry about that, fellas! Unfortunately for Pickle, he was the only speedster at Stride this morning and had to run this one …
Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 16 IC SSH x 32 IC LBAC x 16 IC then reverse ATM’s x 16 IC (8 shoulder taps, 4 tempo, 4 regular) 4 corners – March Madness Style Mosey to Fair/Chesnut – 64 wojo squats Mosey to Lyttleton/Chesnut – 32 BBS Mosey to Rectory/Lyttleton – …
6 PAX were accessories in the big brick heist Part II In attendance – Squatter, Britta, Juice, Lumbergh, Niles and Tutu. Conditions: 42 Cold! Disclaimer and Prayer Mosey over toward the big brick storage area on the back side of PHES. The PAX stopped near the PHES sign and circled up. Jumping Jacks, 4C, IC …
13 of Lexington’s finest show up this morning and learn a little more about each other than they likely wanted to know. More about that in the Moleskin below Seal Jacks x 20 Hillbillies x 15 Goofball x 15 Donkey Kicks – jumping over curb x 20 Squats on Q – while down the Chinook …
Today YHC got to make his way over to Crypt where legends such as rocking chair makes his abode, and thanks to his whiteboard/instant q sheet, there I was! Conditions: 34• The gloom was right frigid and combined with yellow snow it made for a mixture of madness, what better thing to do in that …
14 Pax left the warmth of home this morning to get better on this last day of winter. Weather – Clear, cool…37 degrees The Thang Mosey to blocks, carry block to cheese grater Warmup 15x SSH IC 15x LBC IC 15x Merkins IC 10x Through The Tunnel IC Death By Burpee (thanks to Iron …
After a long Hiatus YHC returned to the Q list this chilly March morning. Really only out of fear that Firedaddy would appoint someone since the Q list has lacked some names at The Roost here lately. YHC included. All of this was not lost on Budd who didn’t let up all morning and showed …
Conditions breezy and cold 1 minute warning….. Disclaimer Pledge of allegiance and COT, prayer. YHC doesn’t follow basketball, sweet 16s was penned about 2 months ago. Several versions but modified for P200 tapering. Man we miss Brainiac. Get well soon so we can hear your mumble chatter in the gloom. The thang, Warm up …
Posted by Wee Wee on Rosie’s behalf. Conditions: Low 40’s with a slight breeze The Thang: COP: SSH x 15 IC TTT x 10 IC SSH x 15 IC 6 stations have been set-up around the bus loop. Split up into groups of 4 and perform the exercises on the sheet at each station. Once …
I know what you’ve been asking yourselves. How does a guy nicknamed “Father of the Bride” celebrate his darling daughters’ birthdays? By sadistically tormenting his fellow pax with vaguely birthday-related expressions of pain. Duh. The pax gathered on a chilly March morn to unwittingly celebrate the fifth anniversary of YHC’s middle child’s arrival to this …
Just like a Kid’s Birthday Party! (Sans the cake, ice cream, presents, and kids)Read More »
Several weeks ago YHC was asked by Strut to make an appearance on the Crypt Q sheet. Having never posted at Crypt – let alone Q – YHC was appreciative of the invitation and happy to oblige. The pax showed up willing to work and brought the mumble chatter as well. Here’s how it went …
Four PAX clocked in at the school yard this morning. YHC began with the disclaimer and confirmation that none present were running the 2019 P200. And so began our training for the 2020 P200 three-man team (two even started early w/ Stridelite). IT’S LEG DAY, BABY! Elevens-style. Welcome, Disclaimer, and BOM Weather: 45 and right …
Banjo & Bar Crawl’s Excellent Adventure – Chapter 6! Some time after the 2nd Butler Hill I learned that me and Bar Crawl actually lived in – and left Tiger Town at the same time. Turns out he was the “other” 27 y/o at the bar… just a different one. All this time, I knew …
YHC is coming off a weekend at The Players so he planned a nice beatdown for the PAX. He also kept in mind those, including himself, who are still participating in the Brotastic Lent Challenge. Conditions: 65 and sunny. Suns out, Guns out! The Thang: Mosey to pull up bars 5exercises x 5reps x 5rounds: Pull-ups, …
YHC was looking forward to a Saturday morning Q with the PAX of The Hollow. These guys are always up for a good challenge, and because the day that I finally move away from Lexington and will no longer be able to post here is drawing closer, I wanted to put at least one more …
Location: Lexington Municipal Building Weather: 50 degrees, Humidity 65% Recap: Welcome to the boneyard workout. 10 Pax completed 8 exercises with a Block carrying for 70 yards in between each bucket. Prayer requests- Blindside and daughter Maggie, Safe Travels to all, Utah with injury, Passing of Homer Fesperman, Boneyard Pacs with injuries. COT Disclaimer: No …
6 pax posted for some betterment the Monday before P200. It’s good to shake the legs out. A light run is also recommended on Wednesday. Also, Tclaps to the Striders for placing in last weekend’s LRAH. Conditions: 35 degrees The Thang: Disclaimer Count off BOM The Route: Big Loop Take 6 toward LES R on …
Today’s Saturday Q took me to Lexington High School for the second time in the past few weeks. Last time there I led the men of The Hollow Today it would be the men of C.A.T. on a 50 degree, clear and windy morning. No sure where all the men of C.A.T. were at today …
7 Pax arrived for some tunes and exercises as follows: Warm up: Mosey around the parking lot , butt kicks, high knees, karaoke. Mosey to grassy area for musical fun. Warmup to Thunderstuck (AC/DC) eg: jog in place until Thunder is heard and perform burpee everytime Thunder is said and return to jog in place. …
On St. Patrick’s Day, we rucked, then kettlebelled. Socrates (and if there were others, YHC apologizes for the omission) started the morning at 5AM with an XL ruck. Tclaps to that. At 5:30, Wapner got the ruck going. We journeyed to the Lowe’s parking lot and a couple other spots. There were a couple places …
Dirty Bird Block About Party at Detention, March 14, 2019 0515AM Location: Oak Grove School, West Columbia Weather: 50 degrees Recap: Dirty bird Chicks went for a block about the AO. 6 Pax completed a multitude of exercises with a farmer’s carry of two blocks between exercises. Disclaimer: No professionals here, so modify …
5 PAX came out on a 50 degree morning to start the day 📴 in the way it should. After disclaimer and opening prayer mosey down to the main driveway circle up for SSH. Mosey down the driveway about 50 yards circle up for TT tunnel. Mosey some more toward the middle school 🚸 …
18 PAX took the field for a perfect morning at Riverland Hills Baptist Church for some UF. The big surprise was that YHC brought an aerobic disc to play UF with today. So we made the field HUGE in hopes that the PAX could figure out how to throw the aerobic 1,000,000 yards like they …
2019-03-14 Arena Q Disclaimer, prayer Run around parking lot to spot under a light for COP: SSHx10ic; TTTx10ic; Imperial walker x10ic; LBACx10ic each way; Overhead Claps x10ic; Air Press x 10ic. Mosey to drive in front of school for First letter of SOUL of a Team by Tony Dungy. 1. S – Selflessness. Be willing to give …
YHC was honored to have 13 PAX meet me in the gloom for my Thunder VQ. I brought a full body storm of a workout as promised. Conditions: 50 degrees and ideal The Thang: After a mosey lap to get the blood flowing pax circled up for: 20 SSH IC 20 squats OYO 5 burpees …
Conditions: A clear and cool morning brought eight dedicated PAX to Snakepit. YHC was truly flattered to have CS there on this day to celebrate my three year anniversary in F3. Tinkle though… 🙁 Temp: A pleasant 52 deg F. Shorts & T-shirt weather! The Thang: FNG? YES!!! Disclaimer Prayer Warmup: Warmed up with just a few …
It was a perfect day in the gloom. Not too cold not too hot. Just right. 12 pax came out to get better and in true GOAT fashion there was plenty of tunes and plenty of chatter. The chatter stopped once YHC started the workout. Conditions: 51 degrees and Clear COP SSH x20 Windmill x20 …
Conditions: 50s and Dry NO FNGs Disclaimer Prayers 8 pax posted for a NO LEG workout with YHC. YHC had messed up his calf so still wanted to give a solid block work out for the pax of Ambush. Since P200 was around the corner, and folks were tapering this looked like a good time …
It’s been a while (way too long, in fact) since YHC has posted at his previous AO. With that in mind, YHC was excited to post with some old familiar faces and face the mumblechatter machine, otherwise known as Wapner. These men have been doing some awesome things to drive accountability in their fellow PAX …
Building a Strong Foundation YHC’s goal with this workout was to build a strong foundation physically. The devo hopefully helped remind the pax where we get our spiritual strength comes from and how we need both as men to manage the rigors of everyday life. 9 pax showed up and ready to put in work. …
“if I could be like that” is a song by 3 Doors Down. The song was part of the pothole playlist this morning. Today we danced with angels. During the work out each member of the PAX called out the name or names of a love one that departed this earth to live in the …
I recently had a Q at Detention that didn’t go quite as planned. I knew it was a good workout, it just needed some love and attention. After reworking the structure (and the playlist) I was ready to try it again. Took it to the beasts out at The Stand and they crushed it. Here’s …
Not all workouts have music. But when they do, memories are made. The seed for today’s effort was planted months ago, after listening to yet another set of Hiphop beebop rappers during one of those musical F3 workouts. Now, YHC really isn’t a disco fiend, but it is preferred over hiphop. Begin dream sequence…. There …
Conditions: A clear and cool morning brought five dedicated PAX to The Stand on this day to celebrate my three year anniversary in F3. Temp: Not so bad at 37 deg F. The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises …
14 PAX gathered in the gloom for a Traditional, YHC led #blocksRheavy” upper body assault. Conditions – 41 and clear Disclaimer – safety discussion as we counted off prior to leaving the Q Warm up – Head to the Block pile for Block and Brick selection – followed by 10 x 4 ct SSH, 5 …
9 PAX gathered to honor a fallen brother Waterbug from the Hartsville region. Also, to see what potential playlist YHC would bless their ears with this round. Conditions: Dark(can someone please get those parking lot lights back on) The Thang- Warmup SSH x 20 LAC x 20 OAC x 20 TTT x 10 Mosey to …
OK so Banjo & Bar Crawl’s Excellent Adventure – Chapter 5! It’s been thin in the Icehouse Amphitheater lot this year – even more so the last few weeks. Good chance folks are flatbackin’ or speed-ruckin’ for the P200 so it will level back out, I’m sure. You may not push your limits and certainly …
A fellow PAX called me the night before and asked me to fill in at Detention as he was under the weather. I was honored to do so as I was overdue for a visit to the detainees. The weather was partly cloudy and a cool 45 degrees. After disclaimer mosey around the front loop …
Title Union Street Togetherness Date 3/7/2019 Conditions 32 degrees QIC Wojo PAX 19 – Hope Solo, Bolt (Respect), Sully, Harper Valley, Neon (Respect), Schrute, Big Load, May Plant (Respect), Cutter, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Hero, Dufresne (Respect), Flight Risk, Tweetsie, Cornwallis, Skipper, Stats (Respect) and Wojo. Intro Good morning. Disclaimer Not a professional. …
· Mosey to corner of Rectory Square and Lyttleton o Tunnel (10) o Side straddle hops in cadence (34) o Baby arm circles forwards and reverse in cadence (34) o Overhead presses in cadence to (34) · Mosey to Synagogue o Squats (34) o Lunges (34) · Mosey to Grace Episcopal Church o Merkins (34) …
12 grown men showed up ITG at C.A.T. to get better and that we did. YHC always loves to visit my brothers on the left side of campus. Such a solid group of guys at C.A.T. that are always ready and willing to put in work. This morning we added some tunes to our WO …
The morning seemed to have a slow start as Team Canseco realized they had been beaten off the start with an 11-7 showing, giving Booster Club another win. Even Tater coming in as a closer couldn’t pull them back into the game today. They will look to regroup and add some pax for Thursday’s showing. …
15 Pax welcomed Good Hands back to Graveyard after being on the shelf for a little over a month. What better way to return than to “Q”. Thanks, SOG. YHC promised an interesting mix of tunes and leaving it up to fate and the trusty I-Pod Nano. Did not disappoint with everything from Dean Martin to Green Day to Color …
CONDITIONS: 47 degrees and a slight breeze DISCLAIMER & OPENING PRAYER 10 TTT IC 10 Carolina dry docks 20 IW IC 10 Carolina dry docks 20 SSH IC 10 Carolina dry docks 20 copperhead squats IC 10 Carolina dry docks CAPTAIN THOR 1-4 ratio BBSU & American Hammers go to 10 and 40 6- Pack 1- pull up, 5 …
13 #GAM rolled out of the #fartsack this morning and attended a nicely designed #beatdown by YHC. 9 of those grown men got a little extra work done by running the Lil Shawty route beforehand. Read moleskin regarding Lil Shawty. Weather: 46 degrees Disclaimer and Prayer Head to block pile and grab a block, head …
5 pax posted at the The Roost Tuesday under the promise of a full body beat down and the handing off the of the shovel flag. Well since the shovel flag fartsacked (once again) there was only one other thing to do. Here’s how it went down: Conditions: Mid 40s Tha Thang: Quick warm up …
The mumble chatter was strong with this group. Strong showing which inspired a strong workout. The Pax of Shawshank never disappoint!! In preparing for this Q, YHC looked back at some of the early great Q’s and Field Goal’s beat down stood out. Simple, tough and to the point. Weather: finally drying out some!! A …
Weather: 46 degrees, perfect The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer Pledge of Allegiance to the shovel flag. Let’s start with 45 merkins OYO to remember our pax Waterbug. Mosey through parking lot for a half lap and stop for some COP. SSH X 20 IC TTT X 20 IC Merkins X …
6 PAX emerged on this glorious Monday morning, shedding both the lure of the #Fartsack and the residual fallout of Daylight’s Savings to post at the The Bull. The Bull is timeless; whether you have posted there every week or, like YHC, taken off several months between visits to The Bull, this AO still kicks …
Late on Sunday, YHC saw there wasn’t a Q listed for Bounty this morning. A few twitter messages later, we had ourselves a Co-Q with Hoist. Weather: 57 and clear Disclaimer No FNGs Prayer Mosey to the start line of the track for some COP SSH x 15 Butt Kicks for 30 feet Frankenstein’s back …
13 Pax beat the fartsack to show up for YHC’s Q at Tread. YHC expected a decline in attendance due to daylight savings time changing the clocks last night. The pax got in some miles with rucks and a threesome ran a few miles. The exercises below are close to what actually happened. Conditions: 50 …
Weather Conditions: 48° and rainy 9 PAX showed up despite the rain and put in some work, 4 for Boot Camp and 5 for Stride XL. The runners pounded the pavement for 9-10 miles and as for the Boot Camp, here is how it went: Disclaimer and Prayer Mosey across the bridge, around the creek, …
12 Pax for YHC’s monthly installment of the #DRP. Thanks to the Pax for keeping the mumble chatter high during the KB workout. Pro tip: focus more on enunciating when it’s cold 🥶. Conditions: 30 degrees, partly cloudy 🌤 The Thang: Warm-up SSH x 20 IC IW x 20 IC HB x 20 IC MC …
CONDITIONS: 59 and humid DISCLAIMER & OPENING PRAYER THE THANG: TTT X 10 IC IW X 10 IC LBAC 10 FWD 10 REV MICHAEL PHELPS X 10 IC TOY SOILDERS X 10 IC AROUND THE WORLD 10 EACH DIRECTOIN HALOS X 10 EACH DIRECTION BENT OVER ROWS X 10/5 EACH ARM DEAD LIFTS X 10 …