It has been a while since I made a CAT visit. Conditions: A comfortable 60 degrees The thang: Disclaimer and mosey to the block pile to grab some blocks. Walk to the planter for the COP. COP SSS x 20 IC LBAC x 10 IC forward & reverse Michael Phelps x 10 IC Squats x …
The first Tomcat of 2022 is in the books. It is old school Hollow but effective. Here is what happened. Conditions: 39 degrees and damp. The thang: Disclaimer, prayer, and description of the Tomcat. The workout: Tomcat – Up/down the gym stairs. At the landing 21 merkins & 21 LBCs. Mosey to the LOPAC stairs, go down …
Disclaimer Prayer Mosey to the track Warmup: 800m mosey followed by 3 minutes of stretching Workout: 4 laps of 100m @ 25%; 100m @ 50%; 100m @ 75%; 100m @ 100% 600m mosey Ten 100m maximum effort every minute on the minute 1600m mosey Back to the flag Announcements: Cheech 10K and Lexington half marathon …
A journey of a thousand miles begins with a single 100m dashRead More »
Two little maids at school are wePert as a school-boy well can beFilled to the brim with boyish gleeTwo little maids at school Conditions: A calm 65 degrees The thang: Disclaimer and mosey around the school for a one mile warmup Workout We went to the courtyard and did 10 step ups on the …
It has been a while since I made a CAT visit. It was great getting out again.. Conditions: A comfortable 60 degrees The thang: Disclaimer and mosey to the block pile to grab some blocks. Walk to the planter for the COP. COP SSS x 20 IC LBAC x 10 IC forward & reverse Michael …
This was YHC’s first Q in a while so it was good to knock the rust off. Here is what we did. Conditions: A cool 55 degrees The thang: Disclaimer and mosey to the front of the school. Props to Dangle for helping a lady who was having a domestic issue and waiting with …
The Hollow is going old school in 2021 and moving back to the Tomcat to test ourselves. This is the second Tomcat of 2021. Here is what happened. Conditions: 39 degrees. Cold at the beginning but not at the end. The thang: Disclaimer, prayer, and description of the Tomcat for the newbies The workout: Tomcat – Up/down …
The Hollow is going old school in 2021 and moving back to the Tomcat to test ourselves. This is the second Tomcat of 2021. Here is what happened. Conditions: 39 degrees. Cold at the beginning but not at the end. The thang: Disclaimer, prayer, and description of the Tomcat for the newbies The workout: Tomcat – Up/down …
It has been several months since my last Q so it was good to get back out to lead again. Because I am lazy in my preparation, I went back to my tried and true circuit workout. See what happened below Conditions: 39 degrees and windy. Working out in a breezeway did not help. The …
This was my first Q (Proctor) in several months due to a broken ankle. Thanks for the assistance from Kenwood in getting this setup Conditions: 75 degrees and actually pretty nice The thang: Disclaimer, prayer, and mosey to the track. The workout: IPC Count-o-rama Name-o-rama COT Announcements: Christmas Party TBD Dam to Dam 9/11 challenge …
This was my first Q in several months due to a broken ankle. I have not been fully cleared for running yet so the only idea I had that I could complete was a stair workout. Therefore see below Conditions: 65 degrees and actually really nice The thang: Disclaimer, prayer, and mosey to the track. …
Today was supposed to be a speed test day, but we had a light crowd and no one very particularly speedy. Therefore, we modified. Conditions: 36 degrees and cold The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 2 laps and stretch with deep lunges and Frankensteins. Run three …
At The Bounty we work on our running speed. Unfortunately YHC needs some assistance with his backblast speed. Please excuse the late showing of our backblast from Monday’s workout. Conditions: 80 degrees and humid – Still The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 3 laps or 1200m …
The older I get The more I think You only get a minute, better live while you’re in it ‘Cause it’s gone in a blink And the older I get The truer it is It’s the people you love, not the money and stuff That makes you rich And if they found a fountain of …
It has been a while since YHC has been to the Shank so I decided to visit again. Because the IPC is going on, I decided against my normal beep test circuit and went with an AMRAP. Little did I know that the AMRAP was pretty close to the IPC. Oh well! Conditions: 80 degrees and …
The Bounty hosted the 4th installment of PR testing. Effort was great and athleticism was low. See our SPEED below. Conditions: 66 degrees and nice for a change The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 3 laps or 1200m to warm up the legs. Frankensteins, High knees, …
In preparation for The Bounty last night, i read an article with this excerpt: Running Uphill vs. Downhill Running Running uphill works all the “back” muscles — the hamstrings, calves, glutes, hips and even the Achilles and small muscles around your ankles and feet. These muscles help propel us and stabilize us. Hill repeats help …
The Bounty hosted the 3rd installment of PR testing. Effort was great and athleticism was low. See our SPEED below. Conditions: 85 degrees and humid – Duh! The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 3 laps or 1200m to warm up the legs. Through the tunnel, Frankensteins, …
Eight pax decided to get out of bed on a day off work to honor our veterans and do the harder thang. Thanks to Boucher for opening the weight room to allow those who could do pull ups to do pull ups. Conditions: 71 degrees with 80 percent humidity. The thang: Disclaimer and directions for the …
The Jauntlet began this morning at The Bounty and it was requested to bring the toughest routes/workouts for everyone to enjoy. This was a tough decision because everything is equally tough. In saying that, we were able to decide on these simple workouts below that allowed for some good mumblechatter and an elevated heart rate. …
I woke up this morning with no idea in store for The Bounty. The forecast last night said we would be missing some light periods of rain, but I woke up this morning to 40 degree weather and rain. I was expecting a light crowd due to the weather, but The Shank crew showed up …
The Bounty has been “running” for well over a year now so we thought it was about “time” to start tracking our progress. This morning was the first timed workout for the 1600m, 800m, & 400m. We will keep track of these times for the pax. We will time every other month to see the …
YHC tried to clear out his garage over the weekend and give away old toys from my 2.0s to the fellow pax of The Hollow. No one volunteered to take my old crap so they had to pay in the gloom by actually using them. Conditions: 60 degrees and slightly wet The thang: Disclaimer and mosey …
YHC wanted to try something a little different today so thank you to all the pax of CAT for counting columns with me today in the breezeway. Conditions: 35 degrees and calm The thang: Disclaimer and mosey to the breezeway between the high school and tech center. COP There was none. We went straight to it. …
Well my backblast is on my vacation schedule. Sorry for being 3 days late on posting. See the misery below. Conditions: 45 degrees and pretty comfortable The thang: Disclaimer, prayer, and mosey to the track. Two lap warm up. High knees, butt kicks, Frankensteins, lunges to warm up. The workout: 3 rounds of 800m, 400m, 200m …
It was a difficult morning at the Hollow and it had nothing to do with the workout. We received news from Heisenberg this morning as we were moseying towards Growler Hill that a Fia pax had been struck by a vehicle. She had been struck by a vehicle at the exact location where I was …
It was a nice morning for “speedcamp.” Great to see a couple pax coming off the Hairy Bison show to work out some soreness. See how we worked on speed slowly below. Conditions: 55 degrees and cool The thang: Disclaimer, prayer, and mosey to the stairwell at LOPAC. The plan was to get in laps of …
Due to all the rain we were expecting this morning, YHC decided to keep the pax under cover with another circuit workout. Fortunately or unfortunately, it did not rain so we had to complete the circuit workout which is shown in detail below. Conditions: 65 degrees and pleasant The thang: Disclaimer and mosey around the parking …
It’s been a while since we did some true speed work so I decided to reach back into my old bag of crossfit tricks and pull out a 100m workout from the past. I run a lot more than I did in the past so the workout should be easy. Right? Weather: Nice and cool …
Well my run of circuit training workouts and is over and I wanted to try something new for my 45th birthday. 45 stations and exercises with 45 reps really made me realize how old I was. It would have been a lot easier and my body would have felt a lot better if I was …
Hollow Bday Q made everyone dread how old 45 actually isRead More »
A good showing today at The Bounty. We had 10 pax arrive after a weeks rest from the BRR so we decided to push a little harder today. Conditions: 71 degrees and 95% humidity. Nice!! The thang: Disclaimer, prayer, and mosey to the track. One lap warmup. The workout: 8 rounds of 400m at 80% followed …
My run through the west side AO’s continued today with the circuit beep test at Ambush. This was the last in my run of AO’s to give this workout a try. I like because it pushes you to keep going but you can also go at your own pace. Great crew out there today. Conditions: 75 …
My run through the west side AO’s continued today with the circuit beep test at The Surge. I guess I should be checking attendance totals at the AO’s as The Surge represented with 20 pax! It was great seeing that many guys out there this morning sweating with me. I have run some version of …
A wave of 20 pax surged through the latest circuit workout routineRead More »
OK. Am I a little lazy? Maybe. Have I repeated the same workout the last 4 times i have Q’d? Yes. However I like this workout because it forces you to failure and it forces you to continue. I have bounced around the Lexington AO’s where everyone can get a taste. There is one consensus …
When YHC pulled into the parking lot this morning at 5:10am, I was quite proud of the assembly of pax waiting at the bottom of the stairs. Especially for July 5 after late nights by most. As I park and walk up to the stairs, I notice a lot of Yoga pants and way too …
Thirteen Pax did the harder thang and pushed through some circuit interval training. Note to self that country western is the flavor at The Shank and little ears can show up at any time. The playlist will be revised for next time around. Conditions: 75 degrees and 91% humidity. A typical South Carolina day in …
I’ll hang around as long as you will let me – ShawshankRead More »
Twelve Pax did the harder thang and pushed through some circuit interval training. Good music, great camaraderie, and a little sweat was on display this morning. Conditions: 73 degrees and 95% humidity. But there was no rain! The thang: Disclaimer and mosey to the block pile. Everyone grabs a block and goes to the courtyard. …
Just a few swings, merkins, squats, curls, & high pulls at The HollowRead More »
Twelve pax decided to get out of bed on a day off work to honor our veterans and do the harder thang in the rain. Hooah! Conditions: 71 degrees and rain. Perfect for our Memorial Day celebration. The thang: Disclaimer and Modified Murph. Bigboy situps instead of Pull ups. Mosey back to the flag …
Six Pax did the harder thang and pushed through some circuit interval training. Good music and great camaraderie was displayed this morning. Conditions: 71 degrees and 94% humidity. A typical South Carolina morning in May. The thang: Disclaimer and walk to the block pile. Everyone grabs a block and goes to the practice field. COP SSH …
Only 5 simple exercises at CAT today. No pain to be had here!Read More »
Seven pax showed up this morning even though many have battled the gauntlet this week. I thought I would give them a break and attack a muscle group that is largely forgotten in the gauntlet. Therefore we hit the shoulders hard today Conditions: 65 degrees and nice. Can this stay around a …
My little Buttercup has the sweetest smile/ Dear little Buttercup, won’t you stay a while?/ We’ll settle down together in a cottage built for two/ Oh, Dear little Buttercup, I love you! Conditions: 36 degrees and isn’t it supposed to be Spring yet? The thang: Disclaimer and mosey to the block pile. Mosey back to the …
This was my first Q at The Stand and my first visit since the AO opened. I will definitely be back because the Pax brought it today. Great job today! Conditions: 53 degrees and calm. Actually a very nice morning to workout. The thang: Disclaimer and mosey around to the flags in the front parking …
Declining weight sets bring the pain to The StandRead More »
13 pax arrived early this morning to brave the blazing heat wave that has crossed out small state. Whenever YHC has nothing original to add to his Q, he does the only thing he knows. Searches Google to see if someone else has something original. i found a workout that was designed to supposedly make …
Due to my extended absence from the Hollow, I have missed the numbers. We had 17 show up today to jump rope with me (sort of) with lot’s of mumble chatter. Great job today. Conditions: 50 degrees and calm The thang: Disclaimer and mosey around the parking lot COP SSH IC x 20 Through the …
The Hollow backblast – No jump ropes, but plenty of chicken wing mumblechatterRead More »
Although it was cold, 9 pax showed up for the harder thang and blasted out 4 miles of speed that would put Usain bolt to shame. Thanks for indulging YHC in my pre-dawn workout. Conditions: 32 degrees and enough wind to blow through my sweatshirt The Thang: Disclaimer – kinda as we moseyed to the track …
This was my first Q at this new AO. It was cold and rainy but the pax showed in true F3 form. Cold and gloom are the best conditions sometime. Good attendance and great effort by all. Conditions: 50 degree and rainy The thang: I am not much of a sadist so we moseyed to …
The pax showed up in mass this morning to help me celebrate my 44th birthday. i cannot say enough how I appreciate the support and effort. The camaraderie and accountability of F3 and the pax of The Hollow has been a big benefit to me. Thanks for indulging YHC in my workout. Conditions: 71 degrees, 81% …
I am going to steal this line from a Hoboken tweet earlier today. i am not sure how everyone liked me workout today but there sure was a lot of beep this and beep that. This is my third run at this one. Hollow and the Shank have liked it too. As i am typing …