F3 Lexington Backblasts
YHC had always heard that the mumble chatter game at Ambush was stronger than quite strong. Having only posted on one other occasion and having gotten to know a few of the PAX a little better over the years, YHC knew he was going to get some form of entertainment, and the HIM of Ambush …
11 PAX Talk Frozen Weiners Through a Tabata Beatdown at AmbushRead More »
When the QIC unexpectedly goes down the HIM of F3 do whatever we can to take care of the AO and make sure it still goes on as planned, and today was no different. With the uncertainty of the QIC making it to the Gloom this morning, the 3 PAX at The Bounty thought of …
First ever 0500 start 30 min workout with a coffeteria at Snake Pit! YHC decided to pilot the idea so that the men could get both a workout in and fellowship. Conditions: Perfect weather for a workout Disclaimer and opening prayer 10 Squats, 10 BBS, 10 Merkins OYO Mosey around parking lot TTT X10 IC …
The pax got what they wanted today…finally. We chased frisbees, welcomed the late sleeper, SayWhat? & lifted some blocks. Glorious weather, solid beat down delivered and even better fellowship. Conditions: Few Clouds 67 F The Thang OMW, Time, Disclaimer, Prayer, Pledge of Allegiance Mosey to press box COP (all IC x 20) SSH Windmill Squats …
There is plenty about the Cinco de Mayo Holiday that YHC was unaware of. So when trying to come up with a Q for this morning’s beatdown, YHC made sure that he was well informed about the day what it means and how it has evolved into what it is today. Research was done, the …
The Thursday Night concert series at the IceHouse Amphitheater is in full effect in downtown Lexington. Taking that into consideration, coupled with the fact that YHC has not been to visit the Urban Legend in quite sometime, YHC thought it fitting to try our luck getting onto the stage for a 2 PAX Rock show. …
With the Penn Relays coming to a close this weekend, YHC wanted to bring a speed workout to the Bounty which mimicked the relays by highlighting some of the distances and various paces that the athletes accomplished over the weekend. Since the Bounty takes place on the track (at least when YHC has the Q) …
5 PAX Pay Homage with the Wildcat Relays at The BountyRead More »
WEATHER: Slightly chilly 45 Degrees PRAYER AND DISCLAIMER: THE THANG: Mosey over to picnic shelters and volleyball courts. SSH x 40 Explanation of new exercise. When visiting @f3Sandhills (Southern Pines, NC), YHC was introduceD to Mucho Macho. One set is 3 merkins, 3 wide merkins, 3 diamond merkins, 3 left hand forward merkins, 3 right …
Cobains for any PAX reading this if it comes across similar to other BackBlasts of the past, but unfortunately Police Officers continue to lose their lives way too often while doing what they were sworn in to do….preserve human life. A workout just like this one was brought to another AO when the NYPD lost …
6 HIM of BeechHouse Take on the 10-13 Workout Honoring Officer BarrRead More »
On December 4, 2021 an OG in the CrossFit community sadly took his own life leaving behind a wife and two young children. He suffered greatly from depression, PTSD and mental illness after retiring from the U.S. Army. Despite his passion to coach and help others unlock their true potential, his own personal darkness became …
60 PAX Converge to take on the Inaugural Don’t Suffer ChallengeRead More »
Weather: 42 degrees, Crisp especially for late April Today was YHC’s first Q at the Beech House and the first time YHC has even visited in a long while. Today’s focus was on merkins – quality, not quantity – and abs as the pax soon found out. Also, any plane flying over would have resulted …
YHC was honored to make a trip over to Shawshank earlier this month for a Saturday Q. Been looking to get on the Q sheet for a while but it seems to be booked through the summer. Quality workout with quality men. Apologies for the tardy and likely not 100% accurate backblast. Weather- 50ish and …
YHC has been trying to up the intensity the last few workouts, so hopefully the PAX walked away feeling like they got after it this morning. Always You vs. You- keep working hard boys. Weather- 43 and perfect The THANG- Disclaimer-prayer-Mosey to bus loop COP- Plank jacks x 10, Motivators x 8, Imperial Walkers x …
Gentlemen, I appreciate anyone and everyone who gave blood back in October when we did the F3 Lexington Blood Drive. Instant #IMPACT. We had like 26 people donate and then another 10-12 who said they wanted to but couldn’t work it out time wise. We have another opportunity that could help save lives. Time to rinse …
Preblast- Blood Drive for Stitches (Brayden Sox) for LLS Student of the YearRead More »
Today was definitely a little more chilly than expected – mostly caused by the wind. We managed to get a good workout in anyway. 1 minute warning, disclaimer, no FNGs, prayer Mosey around to the courtyard to warmup with: 12x SSHs IC 12x IWs IC 12x Frankensteins IC Continue to end of the long breezeway …
11 PAX posted at Turning Point for some spring break fun. Good times with good PAX. Solid showing, especially during Spring break. Conditions- 65 or so and clear The THANG- Prayer, disclaimer Mosey to back parking lot for COP, all IC x 10- SSH, TTT, Arm circles, Imperial Walkers, Slo mo squats Mosey to blocks …
The date was April 15, 1973, the location was Greenville, SC. The occasion was the birth of Chadwick C. Barrett, aka – Soaker. I remember the day well. It was hot, humid, cramped…and then, all of a sudden…FREEDOM. I was out, on my own, unattached to anyone for the first time in 7.5 months (tad …
Conditions: 59d, clear 1min warning, disclaimer, modify, prayer Warm up:20 IC-SSH 10-TTT15 IC- LBAC fwd15-LBAC rev15-IC-Overhead Clap The Thang:YHC celebrates his 5yr anniversary with F3 Lexington and the men of F3 Detention. Mosey from parking lot to top of principle. Line up single file line. (sideways, which way, long way, this way. ) count off 1,2,3, …
YHC was sitting at Kraft Draft a couple of weeks ago when some fellas from BeechHouse showed up for a few. One thing led to another, and I found myself on the Q sheet. The one thing Home Brew failed to mention when he signed me up…it’s Spring Freakin’ Break week and most of the …
With a lot of PAX out of town and the Q sheet empty, YHC decided to bring out the trivia cards. We had a couple HC’s that were missing – we’ll have to deal with them later! 1 minute warning, help Bling with a headlamp, no FNGs, help Bling with a headlamp, disclaimer, help Bling …
Fresh off the Ville 2 Ville Relay this past weekend and with Spring Break in full effect, YHC was struggling this morning. The hardest part as always is not letting the fartsack win; once thats accomplished the rest is gravy, except for that whole trying to come up with a worthy Q for the HIM …
4 PAX Don’t Break for Spring and Speed Things Up at BountyRead More »
April is typically known as trivia month at CAT. The Qs are encouraged to bring some type of trivia or game or whatever to work your brain as much as your body. You find out fast that, like your body, your brain is still asleep at 5 o’clock in the morning – which just adds …
After a week of brutality at Surge administered by our faithful Nantan and then by MacGruber only two days later, YHC felt inspired to keep the pain coming. With a little bit of this and a little bit of that and a sprinkle of March Madness, 6 HIM took to the gloom at Surge and …
6 PAX Endure the Full-Court Log Ladder, Halftime Mary and a Musical Finale at SurgeRead More »
Well half the morning was spent avoid in a big yellow school bus. Somebody musta told the driver to be at LHS at 6 o’clock to pick up a bunch of guys carrying around cinder blocks. He was persistent. But so were we, and we never got on. Today was a good cop, bad cop …
This will be a quick backblast – got a full day ahead!!! Today’s workout was a March Madness bracket countdown. At least for 3 of us. The other 2 ran for the duration of the workout. 1 minute warning, no FNGs, disclaimer, prayer Warmup with 8x SSHs IC 8x TTTs IC 8x IWs IC 8x …
9 pax posted at Turning Point for some P200 taper friendly Block Tabata. Here is what went down: Conditions: Partly Cloudy – 49°, Winds S 3.8 mph, 81% Humidity, felt like 48° Disclaimer / Prayer Mozey up the parking lot Row Circle up IW x 10 IC Continue Mozey down the drive to the back lot, …
The morning started off pretty dang good. 3 dudes headed out for stride lite while 3 dudes remained behind for the rock. It was a beautiful, clear, crisp morning. Runners returned safely and the rockers had rocked out and took their place in the circle. Dudes chillin’, dudes laughing, and then Brick reminds YHC of …
4 pax posted at Turning Point this morning for some you vs you descending ladder laps. Here is what went down: Conditions: Clear – 44°, Winds E 2.6 mph, 73% Humidity, felt like 44° Disclaimer / Prayer Mozey up the parking lot Row Circle… uh … Triangle up SSH x 10 IC Mozey toward the …
Conditions: Damp conditions and a little sprinkle at the end. A breezy and chilly 54 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – It’s AMRAP merkin challenge month @F3LexSC, so of course YHC included some of those in the workout! Through the Tunnel 10 I.C. followed by 1 Merkin Windmill 10 I.C. – keep …
Late in the week, Brick said the Q sheet was open and asked for a volunteer. YHC is a sucker and raised his hand. Weekends are for unwinding and enjoying time with your buds…that’s just what took place at Shawshank. The morning was clear, a gentle breeze blew in from the southwest, and the fair, …
WEATHER: A very pleasant 60 Degrees 4 showed up for a full Stride Light. Duff is quickly becoming a legit runner. Good times. YHC was not paying attention to the watch, which means there was no 1 minute warning and Soaker had to call me out. Left YHC in a frenzied state so forgot the …
6 PAX posted for a beautiful morning to get after it at Turning Point. With the P200 fast approaching, YHC decided to take it easy on the running, much to the chagrin of our resident judge/lawyer. Conditions- 60 and perfect The THANG- Prayer-Disclaimer Mosey to a spot in the parking lot for COT, all IC …
11 pax posted at Turning Point this morning for a 3 week repeat Q including laps & various versions of a Modified Murph. Here is what went down: Conditions: Clear – 46°, Winds W 6.8 mph, 80% Humidity, felt like 43° Disclaimer / Prayer Mozey up the parking lot Row Circle up SSH x 10 …
YHC made a return to The Hollow and delivered a block beatdown with some Frisbee relay thrown in. Good times this morning and it was an honor to lead. Conditions: Clear & 45°F The Thang Time called, no FNG’s, Disclaimer, Prayer, Pledge of Allegiance Warmup mosey around parking lot Head to Courtyard COP (all …
Once again, YHC finds himself rolling with the “Couch to Q” plan. It provides a certain level of accountability, so the chances of sacking are significantly less. That said, if you’re struggling to post, sign up to Q and that should help. Anyways, the men of Shawshank showed up with the usual top-tier mumblechatter. This …
Weather: 4 layers for Canseco Prayer & disclaimer The Thang: Mosey to end of lot near school sign. Circle up. X 15 IC of each: SSH, TTT, LBAC f&r, IW. Mosey to bus loop. Complete 1 exercise X 20 & then 1 lap, R/R Squats, merkins, calf raises, LBCs. Next line up toward median of …
8 pax break through the fog at Turning Point and get their pre-D2D swole on with some block Tabata and calf raises. Here is what went down: Conditions: Cloudy/Fog – 58°, Winds SSE 2.5 mph, 94% Humidity, felt like 58° Disclaimer / Prayer Mozey up the parking lot Row Circle up IW x 10 IC …
With the 2022 Dam2Dam Relay just around the corner YHC wanted to come up with. workout that was easy on the legs as some of the Surge PAX are running a good amount of miles on race day. However in the spirit of Race Week, it also had to have a touch of creativity. Here’s …
10 Surge PAX Get in a Leg-Friendly Race Week BeatdownRead More »
With this thing called the Dam2Dam Relay this weekend, YHC laid out today’s workout to recognize each leg of the race. So we ran around campus. Covered about 1.75 miles. And stopped 12 times for each leg of the race. We did 10x the number of miles in exercise reps. Fun was had! Temperature was …
2/15/22 Shawshank WO Dunphy Squid Games Pax: RunAway, Knozit, KenDoll, Cheers, Coondog, Hash&Rice, Dunphy, and Buzzsaw (Stride Only) Conditions: Warmer 55 dry The THANG! FNGs Disclaimer Prayer COP • Side Straddle Hops X 20 IC •Imperial Walkers X 20 IC TTT X 20 IC •LBA 10 IC forward 10 backwards •Monkey Humpers X …
13 Pax posted for a return of the Kamikaze, 1st time in 2022. Here is what went down Conditions: Cloudy – 55°, Winds SSE 5.7 mph, 95% Humidity, felt like 55° THE THANG: Disclaimer / Prayer Mozey from the parking lot, Circle up for an abbreviated COP SSH x 10 IC LBAC x 10 IC …
Weather: 30*, clear, full moon Disclaimer/ prayer The Thang: Mosey to front of lot near sign. All warmup exercises X 10 & IC. SSH, TTT, LBAC F then B, IW, LBC, and then 10 merkins oyo. Mosey toward back lot but stop before the building. Rest of workout was done in teams. One team of …
Conditions: Mildly cold, but amicable for working out Conditions: Mildly cold, but amicable for working out Opening Prayer Mosey around the parking lot TTT X10 IC WM X10 IC Bat Wings X10 IC (AC Forward, AC Reverse, Overhead Claps, Seal Claps, Thumb Raises) Michael Phelps X10 IC Slo-Mo Squat X10 IC Lunges X10 each …
8 pax posted at Turning Point this morning for laps & various versions of a Modified Murph. Here is what went down: Conditions: Clear – 38°, Winds WSW 6.0 mph, 85% Humidity, felt like 33° Disclaimer / Prayer Mozey up the parking lot Row… Stop for SD driving in… OK Fine Circle up IW x …
The best way to get out of a routine is to do something out of the ordinary. Hence, getting out of a routine. I love Shawshank but was itching to Q away from home and saw an opening at The CAT. YHC took the opening and forgot about it until Wednesday when the announcement went …
9 PAX beat the fartsack and ventured out to Turning Point. YHC arrived promptly at 5am to see the group finishing the disclaimer and prayer and beginning the workout. Not sure how that happen… Weather- 40 and damp The THANG: Prayer and Disclaimer by someone as YHC pulled up Mosey to back parking lot for …
As if the rain wasn’t enough to make a PAX contemplate a fartsack or a Q, the temperature was around freezing as well. Doing speedwork on the track didn’t seem possible today so YHC had a backup plan for the breezeway. Needless to say…the rain, the cold, and the breeze…..we now know why its called …
2 PAX Endure Mother Nature and Get Some Speedwork Done Under the Breezeway at The BountyRead More »
The Q sheet was open for Urban Legend and the best way to HC for a beating is to take the Q. This Q was a total winger, off the cuff, spur of the moment, spontaneous, on the spot winger. Last night, YHC downed a bowl of Neapolitan ice cream (heavy on the strawberry flavor …
Conditions: Chilly morning at Snake Pit. YHC had the antidote for that though. Opening Prayer Modified Slaughter Starter: 20 Merkins Mosey to grab bricks Warm-Up lap around track TTT 10X IC WM 10X IC IW 10X IC Bat Wings 10X IC for all exercises (Forward Arm Circles, Reverse Arm Circles, Overhead Clap, Seal Clap, Thumb …
Frigid morning but double digits at Graveyard. For all the places the pax could have been at that time, YHC appreciated they were at the OG bootcamp of F3LexSC. Missing a few regulars but we had the honor of a visit by the honorable, Socrates (In hoc 👊🏼) Conditions: Clear Sky 29F The Thang OMW, …
8 pax posted at Turning Point this morning to join YHC in celebrating my 2.3s 10th birthday. YHC promised that today’s workout would be a “10”. The plan was 10 stations, with a total of 10 exercises with 10 reps. Mission Accomplished. Here is what went down: Conditions: Clear – 30°, Winds NE 3.4 mph, …
In the past year and a half or so taking part in this amazing fellowship and brotherhood we call F3, YHC can remember attending Shawshank maybe twice, mostly because they were in direct conflict with home way from home at Surge. Also the #HIM of Shawshank were a tough bunch and YHC recalls that the …
It’s been too long since I’ve been to Surge. Good crowd over there. I think everyone StrideLite’d except me. Yeah, I need to get back into the routine. Anyways, YHC brought my 12 Squares routine along with some Superbowl trivia and 80’s Rock tunes. Here’s how it went down… 1 minute warning, no FNGs, disclaimer, …
That’s the BB
Thanks Mr Head for picking a great route. Only problem was you didn’t show-up to Q it. Thats okay YHC jumped in to Q the 5 pax that showed up. We started with a lite jog down #6 to Corley St to get the legs warmed up. A-Group said C.U. to Eggo and I very …
Intro, disclaimer, prayer Mosey to bottom of the tennis court hill for COP SSH x 10 ICTTT x 10 IC Mosey up a little more for more COP LBAC x 10 IC f/rOH Claps x 10 ICLBAC x 10 IC r/f Run up to block pile and grab a block, out to the road #EMOM, …
Intro, disclaimer, prayer Mosey to spot in front of block pile for COT SSH x 10 ICMerkins x 10 OMCLBAC x 10 IC FMerkins x 10 OMCLBAC x 10 IC RMerkins x 10 OMC Few pax run off to investigate a fire or lantern OH Claps x 10 ICMerkins x 10 OMCTTT x 10 ICMerkins …
5 PAX posted for a Fuel inspired workout. Mild temps and good cardio lead to a nice jumpstart on the day. Weather- upper 40s and no rain The THANG- disclaimer, prayer, COP all IC- SSH, TTT, Arm Circles Mosey a couple of parking lot loops waiting on late arrivals then head to the bus loop. …
Over the last few Q’s, YHC had been taking a liking to full body beatdowns. Another PAX at Surge had brought out a few different renditions and modifications of an F3 Exicon classic to other AO’s so YHC had gotten the gist of the breakdown. Being that this was the first time YHC had visited …
7 PAX Take to the Gloom at The Arena for Full Body WorkRead More »
Weather: 30* Disclaimer & Prayer The Thang: YHC thought he might see the newly elected Nantan- No Help but that wasn’t the case. Evidently No Help was making rounds and RC maybe is on the security detail. Anyway, the rest of us enjoyed the workout! Mosey to helipad & circle up: SSH X 10 IC, …
Weather: 33 degrees, Crisp Today’s workout was about 35 degrees cooler than YHC’s last Q a mere three weeks ago. Today’s focus was on merkins – quality, not quantity – and abs as the pax soon found out. Also, any plane flying over would have resulted in 5 burpees for all pax, but none came. …
Chilly Tuesday morning for The Herd but YHC made sure we all were toasty. We turned it up to 11 today. Conditions: Chilly 🥶 29 F Time, disclaimer, prayer The Thang Mosey around parking lot (high knees, karaoke) COT SSH TTT Windmills Squats Imperial Walkers LBACs (f/r) Grab Blocks (IC x 10) Curls4Girls Merkins OYOx10 …
Intro, disclaimer, prayer Mosey to bus loop for COP SSH x 10 ICMerkins x 10 OMCTTT x 10 ICMerkins x 10 OMCLBAC x 10 IC fMerkins x 10 OMCLBAC x 10 IC rMerkins x 10 OMCOH Claps x 10 ICMerkin`s x 10 OMC Grab a block and to the parking lot for 5 minutes of …
Intro, disclaimer, prayer Mosey to the outdoor gym for COP SSH x 10 ICTTT x 10 ICLBAC x 10 IC f/rOH Claps x 10 ICFrankensteins x 10 IC Buy in – Wide Pull-ups x 5/Regular Pull-ups x 5/Chin-ups x 5 Mosey to block pile, grab a block, and to the parking lot for the #NetzelSequence …
Intro, disclaimer, prayer Mosey around to the back of the school to the top of the hill for COP SSH x 10 ICTTT x 10 ICHeel Down/Toe Up Stretch 10 sec/legQuad Stretch x 10 sec/leg Leg Ladder, reps start at 5 and ladder up to 10 for each exercise. Calf raises are always a 10 …
YHC was a little slow on putting his name on the Q Schedule. By time I looked, my Birthday Q slot was already filled by Coon Dog. Decided to not advertise the change up, hoping more pax would show up for a Disorganized Train wreck from Coon Dog, than an organized train wreck from Lego. …
Weather: 32 Disclaimer/ Prayer The Thang: COP: SSH X 10 IC, TTT X 10 IC, LBAC X 10 IC (F then R), Merkins X 10 OYO, LBC X 10 IC Mosey to bus loop: complete the following exercises and then run a lap to the right (plank for the six before running each lap): 9 …
YHC was glad to start the year off right by jumping on the Q sheet, and the men of Surge as always didn’t disappoint. With YHC scheduled to run a marathon this coming weekend, today’s Weinke featured several upper body exercises to give the legs a bit of a rest. Conditions: 30’s and BRISK baby!! …
A Leg-Friendly Q Brings 7 PAX To The Gloom at SurgeRead More »
8 post to get better today. 3 ran, 5 did bootcamp. YHC brought Saturday’s routine and sandbags to mix things up. Here’s how things went down… 1 minute warning, no FNGs, disclaimer, prayer The warmup was a running warmup with some exercises along the way… butt kicks lunges high knees We stopped at the band …
YHC stumbled out the gates at the beginning of the year. Every Q’s worst nightmare came true last Thursday. Apologized for it to the pax of TP and made up for it today. Discipline > motivation Conditions: clear and 32 deg OMW, disclaimer, prayer The Thang Mosey to parking lot COT (all exercises IC) SSH …
Voltron shot me a message earlier in the week asking if I would consider Qing at Arena in place of Knozit. Since Voltron is always willing and eager to Q at Turning Point, I figured the least I could do was return the favor. 8 PAX showed for a post natty bootcamp in the cold. …
YHC grabbed the first Saturdayvergence Q for 2022 which was at Shawshank. Lots of tough guys out there so wanted to give them a push. The new AOQ Brick sent out a preblast yesterday that included a few buzzwords like “beatdown” and “creative” and “guarantee”. So I put a weinke together that hopefully covered everything …
Olive Oil handed off Q responsibilities to YHC for the day while he was DR so instead of traditional UF that the PAX have got used to, we added the dodgeball element for a great game of Ultimate Frodgeball. For those wondering at home here are the (very fluid) rules: Offense plays standard Ultimate Frisbee …
YHC had no plan for the Q until late Wednesday afternoon after posing a question to an unnamed pax. Question…what exercise do you hate the most? Answer…pullups and burpees. Well, well, well, a weinke was born. Sometimes material just presents itself. Sometimes, it just rises up and smiles at you…TWSS (for my buddy, Cheers). 4 …
Weather: 30 degrees The Thang: Intro, disclaimer, prayer Mosey over to top of Cemetery Hill for COP SSH x 10 ICTTT x 10 ICQuad Stretch x 10 sec/legHeel down, toe up x 10 sec/legAnother Leg Stretch x 10 sec/leg Run down to the bottom of hill Rinse and repeat for 10 minutes, increase rep count …
Conditions: 33 degrees clear, crisp 7 Herdsmen come out to check the temps and celebrate the #Smurfday of Dropped Call, our trusty AOQ. He’s always out there, always on the Q sheet, always got a joke for the crew. #HIM Good #mumblechatter this morning. Topics included: Nintendo, Genetics, #rotator cuffs, Gas Stations Disclaimer, Prayer Mosey …
With Christmas behind us, it was time to re-gift the “Christmas of Days 12” routine. YHC had the Q at CAT today and wanted to re-use the weinke we did a few weeks ago at The Hollow. Its a good routine that can be taken to different AOs – but it needed a different name. …
Conditions cool morning as YHC transitions from 25 to 26. COT: Disclosure and Opening Prayer Mosey to the brickpile to get bricks then mosey to the warm-up area SSH X 26 IC TTT X 10 IC WM X 10 IC 13 X 2’s (Like 11’s but up to 13 with the blocks) Merkins and Flutter …
Conditions: Rainy morning in Red Bank. PAX met at the main administration entrance to stay out of the rain. Disclaimer and opening prayer THE THANG: SSH X 10 IC TTT X 10 IC WM X 10 IC Death By…. is an every minute on the minute (EMOM) workout. Exercises to be completed until failure. The …
62 pax, including 1 FNG, kicked off New Years Day 2022 at Graveyard with a 1.5 mile AMRAP loop and UF. YHC also had the honor of Passing off the Region Shovel Flag to our Next Nantan – NoHelp Here is what went down: Conditions: Cloudy – 70°, Winds SW 8.5 mph, 89% Humidity, felt …
The quest for the perfect Q continues…. YHC had signed up to cover the Q at Urban Legend a while back and ended up on the IR so Urban Legend still had a Q on the ledger as a receivable. Upon review of the Google Doc Q-Sheet, only Christmas Eve and New Year’s Eve were …
This morning proved itself to be somewhat tricky with the weather. YHC had an ace in the hole for an epic beatdown to close out 2021 but after further thought, decided it would make a great CSAUP event (more details to follow). So after some last minute consideration, it was decided that we would do …
3 PAX Say Goodbye to 2021 with a Countdown Beatdown at SurgeRead More »
Weather: 66 degrees, Rainy Due to inclement weather YHC wasn’t sure how much participation the Arena would have today, but Rock Drop and The Hedges proved faithful. Rock Drop and YHC are proud Citadel Bulldogs, and The Hedges is a good Georgia Bulldog. Given the intermittent and sometimes heavy rain this morning we stayed close …
12 Days of Christmas is a popular workout routine this time of year. So that is what we did. Except we spun it around and did it backwards. Why, you ask? More reps! So… 1 minute warning, no FNGs, disclaimer, quick prayer Take a step back to enlarge the circle and warmup with… 12x SSHs …
THE WEATHER: A Cold 35 Degrees DISCLAIMER & PRAYER: THE THANG: Mosey of to brick pile and grab a couple of bricks. Mosey back to the bridge where a white board and a timer has been pre-positioned. Do 3 sets of each exercise. 40 seconds of work / 10 seconds of rest. After third exercise …
There was a chill in the air and frost on the ground, HIM’s were all around to be found. Past AOQ’s were a-plenty, as seen by the drone, Lego, Coon Dog, Ken Doll, Dunphy, and Cheers (minus his stone). Studly pax also posted in spite of the chilly conditions, Solid mumblechatter was heard keeping up …
YHC planned for a dry workout this morning. No rain made that easier than expected. Well, it rained a little during the COT – just enough to get us damp before getting into our cars. Anyways, here’s how things went down this morning at Urban Legend… Weather – chilly, about to rain 1 minute warning, …
WEATHER: Windy 50 Degrees Disclaimer and Prayer THE THANG: Mosey to large soccer Field. COP SSH x30 Frankensteins toward the sideline. turn around and for Buttkicks to center of field. Team up in groups of 3. #1 Pax and sideline and #2 & #3 Pax at other sideline. Pax #2 sprints to sideline. Pax #1 …
This morning YHC woke up another year older but ready to take to the gloom to bring the men of Surge something a little different and little bit fun. As we are getting close to the end of another football season and the weather was just perfect for it YHC wanted to relive some youth …
7 PAX Celebrate 42 Years With Some Stretching and Flag FootballRead More »
YHC has been out of the fold for a large part of this year and has been lacking motivation. The only way to fix that was to get on the schedule and Q. With that in mind, the plan was to take an old school weinke on the road to try to get the engine …
8 total PAX posted on for a hybrid BC/D2D training day at Turning Point. 5 PAX- Booster, Buttermaker, Pick Axe, Canseco, and Sunday Driver had a pretty intense leg day. 3 PAX- Wapner, Boo, Thumbs Up did some parking lot loops in preparation for Wapner and Boo’s upcoming D2D legs. Weather- 28 and clear The …
With Thanksgiving upon us, it was time for the annual Turkeyvergence. This makes ~5 years in a row that we’ve gathered for the combined workout with our neighboring AOs. Fun times were had! 1 minute warning, intro, no FNGs, disclaimer, prayer 3 PAX headed out for a five mile run, while the rest of us …
A few weeks back YHC was debating what type of Q to bring to the gloom on Thanksgiving Day. During a fellowship run the idea was brought up to do a Turkey Trot. YHC and others agreed this would be a great idea and Dominion came up with the idea to host a run and …
11 PAX Gather for a Turkey Trot 10K Audible at Surge Satellite LocationRead More »
7 PAX made it to Turning Point with temperatures slightly above freezing but still too cold for Canseco to wear less than 7 layers. We had to run to stay warm. Weather- 35 and clear The THANG- prayer disclaimer Mosey all the way behind the school to a random patch of grass where we have …
Less than 48 hours after the Run Hard Race Weekend here in Lexington, 6 HIM showed up this morning to brave some brisk winds to get the legs churning again. YHC was a little bit sore from this weekend’s race festivities, but YHC still wanted to focus on speed work but wanted to be sure …
6 PAX Get in Some Recovery Speed Work at The BountyRead More »
Conditions: Comfortable 45 Degrees and dry The Thang: The Shawshank boys like to chat during the workout… so YHC wanted to keep the Pax quiet… but failed miserably. 1-Min Warning/Disclaimer/Prayer Mosey around parking lot to stopping along the way for mini COP’s SSH 53 IC (YHC is 53 Years Old) Windmills 20x IC Smurf Jacks …
Intro, disclaimer, prayer Mosey to parking lot for COP SSH x 10 ICLBAC x 11 IC f/rOH Claps x 20 ICTTT x 21 IC Mosey to block pile, grab block and then time to get jacked 11-11-20/21 workout for Veterans Day 11 Merkins11 Front Raises20 PressesRun down to second light and back21 Rounds Ended up …
With YHC still nursing a bum ankle and a “let pain be your guide” rehab plan, it was time to up the ante at Turning Point. 16 PAX posted for a beautiful cool morning in the gloom, and work was done by all. Conditions- about 40 or so The THANG: Disclaimer-Prayer Mosey toward a spot …
Weather– 47* Disclaimer-Prayer Pledge & Lord’s Prayer Warm up: SSH X 10 IC, TTT X 10 IC, LBAC F X 10 IC, B X 10 IC, IW x 10 IC, Merkins X 5 OYO Vicious Circle- pax mosey around parking lot, pax in front runs to middle and does 5 burpees then runs to back …
Intro, disclaimer, prayer Mosey around for a long mobile COP: SSH x 10 ICTTT x 11 ICLBAC x 17 ICCalf Raises x 75 OMCLBAC x 24 ICOH Claps x 6 IC End up at the pull-up bars for AMRAP 10 Pull-ups11 Merkins17 Squats75 yd run Rinse and repeat as time allows Mosey back to the …