Michael Traynham

Just like a Kid’s Birthday Party! (Sans the cake, ice cream, presents, and kids)

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 …

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A Very Merry Unbirthday to you! (Yes, you.)

Lake Murray, SC / By Michael Traynham

The pax convened on a cool morning to bid farewell to 36 year old FOB on the final day before old(er) age gripped him and yanked him one step closer to inevitable doom. The pax’ display of grief was minimal. Very frustrating for YHC. The pax warmed up in the upper parking lot with LBACs, …

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Spooky Q with Strut

Lake Murray, SC / By Michael Traynham

The pax gathered on a brisk pre-All Hallow’s Eve morning for a Spooky Q, co-authored by Neuter and FOB. No costumes were employed in the administration of pain this morning, though one cute pink pumpkin took some damage. More on that later. After a brief disclaimer from Neuter, the pax did a lap around the …

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BRR Send Off

Other / By Michael Traynham

Today’s workout was deliberately light on the leg work to help out our brothers preparing for the challenge of the Blue Ridge Relay. None of whom showed up. I mean, I’m not bitter or anything. But you weren’t leaving town at 5am, were you? [Ahem]. Seven pax met in the gloom of Seven Oaks for …

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Follow the Leader, F3 Style

Other / By Michael Traynham

The pax gathered at Seven Oaks Park in favorable conditions – low seventies with mild (by Columbia standards) humidity. After the disclaimer, the pax moseyed to the concession stand for the warmup. LBAC x 20 IC; TTT x 15 IC; Imp. Walkers x 15 IC; Windmills x 15 IC; Slow Squats x 20 IC The pax moved to the …

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Year One in Review

Lake Murray, SC, Midlands / By Michael Traynham

The pax showed up in force to do work under favorable weather conditions (clear, low-70s, mild humidity). Perhaps it was the weather that brought them out, or the desire to support a brother Q-ing on a special day. Probably it was the filthy lie that someone was bringing cake, despite a very clear tweet to …

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Walk a Mile Warmup

Lake Murray, SC, Midlands / By Michael Traynham

The pax met in surprisingly pleasant weather (forecast called for a rainy mid-40s morning, but we enjoyed a balmy 50 degree gloom in dry conditions) for a pre- Walk a Mile workout. Walk a Mile in Their Shoes is a local event supporting Sexual Trauma Services of the Midlands, a local rape crisis counseling and …

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Ides of March Beatdown – Roman Style!

Other / By Michael Traynham

The Pax mustered for an Ides of March beatdown, Ancient Roman style. Togas and sandals were declined by general assent in deference to the 30 degree temperatures, but conditions were otherwise favorable for some hard work. After the disclaimer, the pax moseyed to the concession stand for a warm up: Burpees x 3 oyo …

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