Never been to Cryptonite before. These guys are #beastmode and I’m not, so it was fun running around the RBHS backlot getting our Saturday started right! I like that outdoor gym too, Rocking Chair probably still out there doing pull-ups…. Shoutout to the Boneyard gentlemen for sharing their blocks with us. Sharing is caring! 1 …
This morning was classic Urban Legend as we traveled around downtown Lexington and hit most of the major spots. A variety of work was done and 2.5 miles were run. Add this together and a #snotwoggler ensued. It was non-stop. It’s always a good AM when we can #BlameDunphy for something. Conditions: 50 degrees The …
Weather: nearly 50, dry, calm wind (able to work up a good sweat in shorts and a hoodie) Shoutout to the 5 guys the joined WingMan #sheildlock Disclaimer and prayer started at 5. From there moseyed to the teachers lot and circled up for warmup. Ssh, ttt, iw and mt climbers all 10 ic. From …
It was a glorious smokehouse morning. No man should have slipped back into the warm embrace of the fart sack this AM. The sky was clear, the moon was full (almost), the temperature was splended and the humidy was low. The shovel flag waved gently in the light breeze. The Pax began to arrive hot …
10 PAX this morning for a Thursday boot camp. The men of the Hollow enjoy a good beat down and hopefully YHC delivered. Kudos to the 1 for SL 🙂 Conditions: comfortable 48 deg slight wind from the north FNG: 0Intro/DisclaimerSafe Word: barracudaPrayerMosey to parking lot parallel to Augusta hwy. COP -TTT x 15 IC-LBAC …
Conditions: 43 and clear Dealer’s Choice in an attempt to create a beatdown by allowing each Pax in turn the opportunity to call an exercise or series of exercises. BooBoo: warm up with low plank followed by 10 Burpees and 20 BBSU OYO, mosey to field for two rounds of 50 yards backpedal into 50 …
One Minute Warning: Disclaimer: Prayer: The weather: 49 Degrees Mosey to Soccer Field Really love hanging out with all the top shelf hard chargers at the Shank (even with with the constant complaining and wet grass). Circle Up: Michael Phelps X 10 IC Jumping Jack Squats X 15 IC SSH-Burpees X 5 SSH IC –>3 …
Conditions: 51* & a much appreciated break in the rain, but still very soggy. Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 IC TTT x 25 IC LBAC’s x 25 IC (forward/reverse) THE THANG PAX moseys over to Fair St. for Curb Crawls Start on curb, bear crawl to other side. …
Pick up brand new bricks! Mosey to corner of Rectory and Fair. Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20 arm circles (10 each direction) Mosey to Jordan St- 10 burpees, 20 mountain climbers, 30 oblique crunches Mosey to brick wall on Broad Street- 10 decline merkins, …
It was a perfect morning for a workout. And today at CAT, the boys of Ambush showed up to converge. Some work was done. There were a lot of laughs. There were a lot of gas pumps. There was a bit of cheating. And most importantly there was a lot of mumble chatter. A good …
Eight men came out on a nice morning to learn some new exercises and get some work in. Solid work and effort by all. Conditions: 48 degrees COP: SSH x20 IC Imperial Walkers x20 IC High Knees x20 IC Downward dog Captain Thor x10 OYO and then explained several new exercises Crunchy Frog x10 OYO …
Disclaimer Warm-up COP: 50-SS Hops IC25- Through the Tunnel IC25-IMP Walkers IC 2 line Indian Run to get blocks. The Thang: At corner: -50 2-count Flutter press w/ block-50 yard dash on Damson Ln -50 Merkins-50 Iron cross -50 yard dash back -50 Overhead press/ block-50 2-count Flutter press w/ block-50 yard dash on Woodlawn …
This workout is inspired by Uncle Rico’s workout at Goat on Tuesday, February 23, 2021. Simple, not easy + running. Conditions: Dry, 48F COP: 25 SSH (IC) 15 TTT (IC) 10/10 Little Arm Circles (IC) 25 Overhead Arm Claps (IC) The Thang: Grab a block; head to the “exercise pad” at the track. First Set: …
A Trip to the Pyramids: Depot on Thursday, February 25, 2021Read More »
When: 2021-02-23 Weather: 41 and clear Circle Up, Disclaimer and Prayer: Mosey behind the lunchroom TTT x 10ic SSH x 10 ic LBAC x 10ic Reverse LBAC x 10ic Overhead clap x 10ic Today’s workout was 3 rounds of Elevens on the basketball court. Round 1 began with 10 Curls for the Girls …
Conditions: Slight breeze and 42 deg. Not bad compared to recent days. The Thang:No FNG’sDisclaimerPrayer Mosey to the warmup area, no blocks today. Warmup – YHC had been listening to the chatter on the SnakePit board and with the Dam to Dam just being done, decided a it has been a while since we’ve just done …
13 pax post at Graveyard got some work in on the gridiron with some station work. Here is what went down: Conditions: Cloudy – 41°, Winds WNW 3.4 mph, 76% Humidity, felt like 39° Disclaimer / Prayer Mozey down the steps and around the football field and then back to the 50 Yard Line. SSH …
Cinco Q Today: 8 PAX posted for some 4 Corner fun, Miles were earned and muscles were burned. Weather: Beautiful clear crisp 48 Degrees. Circle Up Pray Mosey on over to steps near gym Circle up and stretch it out 20 seconds of Arm circles (Front and Back) 20 count Side Straddle Hop 10 Count …
After a text from Jar Jar, asking YHC to come home to #Legion for a nostalgic Q, there was only one correct answer- I’m bringing Amy with me. COP: 20 SSH IC 10 Imperial Squat Walkers IC Mosey to Crab Daddy’s house and try to not disturb his indecent workout while we retrieve blocks. Carry …
Amy, YHC and another Chair cross a river, to come home.Read More »
Weather was #realnice for the Tuesday edition of Shawshank, however, the fields were a little damp. While the damp fields were a source of complaining for some pax, others went into Michael Scott mode. Dunphy wanted some #mantouching but, alas, there was none. It was a pretty good morning in the #gloom. Here’s what we …
9 PAX made it out this morning to enjoy a substitute Q from YHC. The weather was mostly dry and the mumblechatter was going. YHC reached far into the manual for this workout. The PAX were introduced to many new and exciting exercises. YHC was delighted to hear the enthusiasm of the crowd as we …
5 pax for some classic Tread with Ruck, KBs and some tunes. Oh, and burpees were substituted for #Gumby. Here is what went down: Conditions: Clear – 32°, Winds NE 3.3 mph, 72% Humidity, felt like 29° Disclaimer / Prayer Mozey the usual ruck route toward PF, past Lowes and Kohls, 15 minutes out and …
8 men (well, including 2 future men) posted at TurningPointfor some laps around the bases and interesting ParkingLot baseball. Many ideas were discussed to increase the difficulty and enterntainment value. Here is what went down: Conditions: Clear – 33°, Winds N 3.8 mph, 81% Humidity, felt like 29° Disclaimer / Prayer Mozey around the Front …
12 pax entered the gloom this morning for some running with bricks. The rain held off, making for a nice morning to explore some of KG’s hills. COP: SSH x 20 IC LBAC fwd x 12, rev x 12 IC Raise the Roof x 10 IC Calf Stretch 10 burpees OYO Grab a set of …
YHC had to force himself to post the Monday after Dam to Dam so why not just Q The Bounty? What seemed to be a big mistake, turned out to be a welcome relief from the soreness, although YHC would have preferred another 2 hours of sleep. They say these recovery runs are important and …
Conditions: Chilly morning at Spur, but Rated-R, Big Worm and YHC were raring to go Disclaimer BunkBed’s Part of the Q Mosey to rock pile (Since NASA loves Mars rocks more than Earth rocks we decided to show some love for our Earth rocks) Mosey with rock to the practice field stairs 3 calf raises …
Conditions: 31, humid but clear after biblical proportions of rain Disclaimer Tha Thang: Some background first…YHC first started posting at Dawnstrike circa 2016, but irregularly (which continues to this day). On May 20, 2017, I was honored with the opportunity to Q for the first time. I subsequently brought a #LegionLegit hour of pain to …
Not ideal conditions this morning at The Beech House but 6 hard chargers took their DRP anyway. Always great to make the trip over to lead this great group of men! This morning we rolled the dice and got a little better. Weather: Wet and a little chilly – 43 degrees Disclaim Opening Prayer Post …
Well boys… we did it. What a team effort to get those stars. Especially on a 40 degree, right after a thunderstorm, a lot of reasons to not post kinda morning. But 17 PAX rallied other PAX and they came out in full force. My goal and hope with this star quest isn’t to beat …
Thursday 2-18-2021 0530 start 0615 finish Weather report Let’s be honest – it’s hard to get up early…in the dark…in the cold…in the rain. But 5 pax made a decision to do just that, and I hope they were made better by it – I know I was. Christendom lost a legend this week – …
The weather forecast showed lots of rain which means extra moisture for the grounds known as Shawshank. One corner of the parking lot had a Dunphy sized puddle which was avoided throughout the workout. Dark, cold, rainy…perfect for an F3 bootcamp. Wednesday was the perfect day for a trip to Lowes. Upon entering said supplier …
The men of Swamp Fox joined Hammer in the first quarter 2021 Army Physical Fitness Test. 8 hardy souls showed up to test themselves. Conditions: 41 and light rain Warm-up: mosey to covered storefronts, 10 SSH IC. The Thang: 2 minutes max Merkins, 2 minutes max Big Boy Sit Ups, 2 mile run for time. …
13 pax showed up for what was sure to be another Flawless and well thought out Q From Stretch. Unfortunatley Stretch couldn’t make it so they had to settle for another spur of the moment Block beatdown from Bindi. Conditions: 49 and damp The Warmup: 20 SSH IC 15 Imperial walkers IC 15 Merkins IC …
Recap: The Tomahawk witness a Boneyard Bone Scatter workout. 9 Pacs completed 8 exercises while toting blocks up and down behind Gilbert High School carrying for 40 yards in between each bucket (3 sets of Buckets). Work out set up modification showed that Dirty Bird actually ran. Believe it or not it happened. Begin Workout: …
24 pax from all over the midlands including F3-Columbia and F3-Lake Murray posted at Detention for some Squats, Merks, & BBSUs w/ laps with some tunes (YHC charged up the speaker so it was full time full power) to make the work more entertaining. Here is what went down: Conditions: Cloudy – 52°, Winds W …
Looks like the rain has finally stopped!! The field was soaked so YHC decided that we would not be getting on the ground. YHC did not want to be wet and cold! The majority of the PAX were thankful that we did not get wet. Katniss on the other hand brought up that in the …
13 pax posted to Hollow to change it up and get in some cardio. Dam2Dam is coming, so we will call this a taper. Excellent effort by all. Here is how it went down: Weather: 50* with a slight breeze Prayer Slow mosey around the parking lot and then circle up (all IC): 20xSSH 15xTTT …
Weather Conditions: 50° & Not Raining 5 Pax came together this morning relieved that the rain had finally cut out for a bit. Tapering has been the “it” word for the week as teams are getting their bodies ready for the Dam to Dam Relay this coming Saturday, but YHC knew the pax of Shawshank …
Back at it again on a beautiful morning for some getting after it. 10 PAX posted on BC #3 on the quest for the star. Came up a few PAX short but thinking Thursday is the day that this streak ends. Good work this morning men. Conditions- 50ish and no rain The THANG- Disclaimer and …
8 PAX posted wondering if the Booster Qing until TP gets a star initiative would be short lived. The streak will continue 2/16 and beyond, until the Turning Point PAX can get to that 14 PAX number. Good work by the PAX on the bus loop. Conditions- 40ish or so The THANG: Disclaimer-prayer- mosey toward …
We normally speed around the track at The Bounty but today was about running miles for Mark Juergens, Jr. His story taken from the Run Hard registration page is in the moleskin below. A larger than normal crowd ran around LHS campus at a nice and easy pace and totaled 67 miles for the cause. …
Conditions warm 57F No FNGs Disclaimer COT/PRAYER One of our regulars was under the weather so YHC jumped in to cover. Good to see Olaf come out of 12 hrs deep freeze and join us. Upon arrival to the pit this morning YHC noticed the track and field Stadium lights had been on all night …
The forecast called for rain, rain, and more rain. There was a slight drizzle but not enough moisture to keep 6 of Lexington’s finest in the fartsack. Argyle wanted to stay dry so YHC surveyed the lower level of the parking garage and a plan was formed. 1 minute warning, disclaimer, no fng’s, opening prayer. …
Weather: 50 something The Thang: Intro, disclaimer, prayer Mosey toward the Boneyard block pile and do COP along the way SSH x 10 ICLBAC x 10 IC f/rOH Claps x 10 ICTTT x 10 IC Grab blocks and line up facing bus loop Do as many reps as you can of exercises and each time you …
10 brave souls gathered at Shawshank for YHC’s first Q at the AO (and embarrassingly first post at Shank as well) on this surprisingly warm (and humid) Feb morning in the gloom. There just so happened to be another newcomer as well; Swole Amy. She’s a nasty one. Grab a block and meet at midfield …
Well 8 loyal Smokehouse pax venture out into the gloomy gloom careful to dodge the deer in the parking lot entrance so that they could endure another “boring” Nub Q. You see Nub loves him some calf raises but some pax, who we’ll not name…URKEL…cough cough, likes to do his normal ribbing when those come …
We had a beautiful gloomy morning at CAT and YHC almost missed it. Thankfully I was perusing the DM’s before bedtime and noticed Navy Bean’s message about IM leading ITG. YHC probably would’ve fartsacked if he didn’t see that DM! As always, YHC was happy he posted and had the opportunity to lead the men …
On a warmer than usual 59 degree February morning 18 PAX defied the fartsack for Mercy Rules return to The Hollow. T-Claps to Hoist for enduring the workout with a weighted vest on (actual weight unknown it could just be for show) Chuckwagon and Honey Boo Boo for posting (Its been a while) and Space …
9 PAX showed up right on time at Trenholm Park for a few new exercises. Good to be back here, and good to be back in the gloom. Conditions: 50ish degrees and perfect The Thang: Warmup: SSH slow/fastHigh knees slow/fastSquat thruster slow/fast 5 quick burpees to get the blood flowing. Mosey around baseball fields to …
Disclaimer Warmup: Rectory & Fair: SSHs 25 Rectory & Lyttleton: TTT 15 Lyttleton & Chestnut: BACs 15 x 2 Set Up Gather near the tennis courts Pair off into 2s Split into groups of 3 and head to a station 1 Pax runs around tennis courts & other performs exercises Once reps are completed, …
13 PAX showed up at the new old home of Hammer at Trenholm Park. Some of the newer PAX may not have been familiar with everything this AO location has to offer, so YHO arranged a tour to get everyone reacquainted. Conditions: 48 degrees, clear, dry, perfect for a beatdown The Thang: Warmup-10 SSH IC, …
7 PAX posted in great 48ish degree weather for what ended up being a pretty strong leg day. Can’t say that is what YHC’s initial intentions were, but once we were feeling the flow we just rode the wave. Good work men. One day I will Q and TP will get a star. One day. …
tl;dr 14 PAX showed up. It was 45 degrees and partly cloudy. A disclaimer was given. A warmup was done. A full-body workout was done. Muscles were built. There was a COT at the end; capped off with a prayer. Seven. It’s a number between six and eight. It’s the number of Wonders of the …
8 pax posted at Jumanji for some Block Circuit Work with some tunes (at least most of the time) to make the work more entertaining. Here is what went down: Conditions: Cloudy – 48°, Winds E 0.5 mph, 83% Humidity, felt like 48° Disclaimer / Prayer Mozey around the top side of the parking lot …
5 years…when you say it like that, you wonder where it went, to loosely quote Morgan Freeman in Shawshank Redemption. YHC remembers that morning, 2/9/16, like it was yesterday, because in some ways, it feels like it WAS yesterday, while in others it feels like I have known these men all my life. The brotherhood …
6 speedsters chose The Bounty as their #DRP so YHC dialed up a little something to get the blood pumping. Here’s how we got fast-ish. Conditions: Low 30’s and clear The Thang: Mosey to the track and take a warmup lap. Recover and get on your marks for… 400 meters at a brisk pace. 800 …
11 PAX gathered in the frosty Gloom of Trenholm Park seeking pain and fellowship. We got it. Conditions: 25 degrees and clear. Disclaimer: Wear your reflective gear. Cars don’t see you. I’m not a professional… The Thang: SSH while waiting for the latecomers to assemble and throw on their reflective gear. Mosey from Trenholm Park (TP) up …
With rain in the forecast, I send a DM last night. The DM read… “ok… HC… we’ll be hiding out in under the garage so don’t let the wet stuff keep you away” That message must have not gone through because I was there solo today. No biggie because the Wander guys were getting themselves …
7 PAX emerged from the #Fartsack in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to explore new territory with the PAX of Swamp Fox. In addition, when YHC got word that Billy Bob was on Q at Hammer, it just seemed like a good idea for an impromptu …
Always good to visit my brothers of the Shank and today was no exception. Lots of #Respect in attendance made YHC feel even more at home. Good crowd for a cold morning, so YHC dialed up his best. Work was done and we all came away better. Can’t ask for much more than that! Cheers …
One Minute Warning: Disclaimer: Prayer: The weather: 26 Degrees Mosey-1 big lap around parking lot bus loop and back to loading dock Circle Up: SSH-Burpees X 5 SSH IC –>2 Burpees (Rinse and Repeat for 5 rounds), Through the Tunnel X 10 IC Windmill X 10 IC. The Thang YHC forgot his cones so we improvised …
The Legend of Sleepy Hollow is comprised of horror, suspense, fantasy, and romance. The Hollow is largely made up of the same characteristics (not necessarily in that order). Much of today’s mumblechatter will remain in the vault. That being said…The Hollow is anything but sleepy in the mornings. These men know how to bring it …
Was a frosty morning at Depot, so a perfect day for an Ohio-themed Q! (was not this level of cold, however. SIDE NOTE: this movie was filmed in, you guessed it, Cleveland) WARM UP (I caved on this) 20 SSH (OYO obviously) run down hill to The Lantern (that’s the OSU student newspaper!) 20 …
11 pax gathered on a cold ground hogs day where they found winter was still in full swing. After a quick warm up pax partnered up and completed the Dora of 300 big boys, 200 merkins, 100 jump squats, 50 burpees. Pax then completed 10 rounds of hustler merkins and an an circuit
It was a cool gloom, to run with the men. There were plenty there… except that one HIM. We waited for the smell of citrus hops, but the hands of the clock just went tic toc.Alas the time has hit five and a one, wait no longer so the ruckers don’t run!With hats pulled low …
Conditions cold and windy 1 minute warning No FNGs Disclaimer COT/PRAYER As the pax gathered in the gloom a familiar face approached. It was Steamer, been awhile, good to see him again. Good group for such a cold windy morning. Mosey to the brick pile. Grab 2 XL bricks and circle up. Even with insulated …
4 Pax brave the cold weather to get better this morning. With the weather being brisk and the D2D coming up YHC wanted to keep the pax moving to stay warm. I think I succeeded on both accounts. Here is what we did. Weather: 35 and windy Disclaimer/Prayer Mosey to parking by the retention pond …
Weather: cold and a bit windy The Thang Intro, Disclaimer, Prayer Mosey to the block pile where everyone got a prize, and while waiting for Rollerskate to inspect the nearby portapotty, we enjoyed 15 block swings OYO. Then we headed over to the outdoor gym, aka the heart of Cryptonite and Cromp. Here we started in …
Groundhog’s Day. A day which determines whether or not we will see 6 more weeks of Winter or if Spring is just around the corner. Perhaps one of the most underated parts of the the Bill Murray comedy classic is when a man in the Bed and Breakfast asked Phil Connor (Bill Murray) if he …
On a brisk 37 degree morning with a 10-15 MPH wind 11 PAX defied the fartsack for Mercy Rules trip to Shawshank. There were 3 known block breakers present that YHC kept a close eye on (No names mentioned). Disclaimer / Prayer The Thang: 1 lap around the parking lot. Mosey to the block pile …
Conditions: *windy, cold, * 35* Disclaimer/Prayer The Thang:Lately we have been wearing out blocks and that fresh paved drive. YHC needed some change. Decided to take the men on a field trip off campus. Plenty of mumblechatter to be had, but, excellent work by all. Here is how it went down. Circle up:-SSH x20 IC-TTT …
Yeah it’s been too long since I made the trip to Tomahawk. But I managed to find my way there, on time. I brought my 7-11s routine which typically is just enough kick in the pants to get everyone’s day started off right. Here is how it went down… 1 minute warning, intro, disclaimer, no …
It’s a bad feeling when you show up to run group and the other 2 guys are 2 of the fastest in the region. Luckily, Pickle and Spillway slowed down just enough for YHC to keep up. While it wasn’t my most conversational pace, good fellowship throughout the 6+ miler. Conditions: 41 degrees, no rain …
“The definition of insanity is doing the same thing over and over again and expecting a different result.” ~ Albert Einstein It was great to be back out at Bounty today after missing the last few weeks for various reasons. YHC’s training plan for the D2D called for 2 easy miles, but what the heck, …
Doing Things That Hurt Over and Over Again at BountyRead More »