Thanks to all that showed. The workout was tough but the fellowship was what got me through. I always look forward to posting and Qing at smokehouse. I have to give a shoutout to brick who was the inspiration for this workout. Any pax who have not traveled to other AOs please make it happen …
Part 2 of save the legs commenced with a EZ themed WO. Conditions: Humid and 70’s 1 min warning BOM Mosey to loading dock for COP SSH x 25 IC TTT x 15 IC 10 Merkins OYO OH Clap x 15 IC Divide into teams of 4. One team member grab a pole, one grab …
22 Pax beat the fartsack to show up for YHC’s Q at Turning Point. YHC posted on twitter the night before that the workout would be shoulder friendly due to some pax fighting lingering shoulder issues. YHC delivered on that promise. Conditions: 72 degrees with 100% humidity. Disclaimer/BOM/Prayer Mosey to the staff parking lot. Circle …
Today was YHC’s second time posting at Anchor, so why not Q it?? It was a little more challenging than expected, as in, not too easy to come up with 45 minutes of exercises where you stay in place most of the time and still keep the PAX attention. Everyone admired YHC’s pink, 8 pound …
YHC saw a couple of months back that both spots were open on the Q sheet before BRR. Why wouldn’t I want to control what my legs do before I start running in the mountains. So YHC took both slots and this is what went down on part 1. Conditions: Muggy and 70’s 2 min …
In the almost 4 years I have been going to Saturday boot camps the numbers have never been much to brag about. Today was one of those days. Although the numbers are small I refuse to let that discourage me from making myself better. I‘m glad Inuit showed up cause otherwise I would have been …
The few, the proud, the Saturday Jumanji boot camp.Read More »
”I’m not crazy, my mother had me tested.” Lexington, SC / By Man Bun / August 28, 2018 / Shawshank, Lexington 13 PAX showed up at Shawshank this morning to get better and YHC was hoping he wouldn’t let anyone down. It was one of those mornings for me where I just really wasn’t feeling …
It’s no secret that the BRR is around the corner. To stay accountable, YHC figured he would take the Q at his home AO and put together an AMRAP that could be tailored for those starting to cut back. While great in theory, the pax did anything but tailor their effort. Good work men. Weather: …
Weather Conditions: 68° and 70% Humidity 7 Pax chose to brave the gloom and do the harder thing. Here is how it went: Disclaimer and Prayer Mosey onto the field and circle up. COP ▪ SSH x20 IC ▪ TTT x 15 IC ▪ OHC x20 IC ▪ LBACs x10 each direction Mosey to the …
Conditions: 70 and clear Intro, disclaimer and prayer The wheels fell off this on in the parking lot so there was no warm up. So here is what happened. YHC had a well thought out plan, expecting nothing short of perfect execution, for an exemplary well rounded work out. That didn’t come to pass. Given …
Posted by Wee Wee on Drysdale’s behalf 14 beat the fartsack for my second career Q since joining the founding of The Surge Conditions: 70ish degrees, breezy and low humidity, great weather The Thang: 1 minute warning Disclaimer BOM SSH X 10 IC TTT X 10 IC LBAC X 10 IC RLBAC X 10 IC OHC X 10 …
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 2nd Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is …
YHC was honored to Q at Arena, one of the first AO’s that YHC attended when new to F3. The men showed up early and did work! Conditions: 70 and not humid (for a change) The Thang: 1 Minute Warning Disclaimer BOM Mosey around parking lot to upper end LBAC (forward and reverse) X …
12 Pax posted for a Crusade sponsored prayer run/ruck. 1 additional pax arrived late and put in some miles afterward. YHC was inspired by Quisenberry’s announcement of a prayer run/ruck at Turning Point Tuesday(8/21/2018) prior to bootcamp. The idea was to pray over the school since the school year is about to begin. YHC’s 2.0s …
Posted by Flipper on Buttdial’s behalf. 22 beat the fartsack for Buttdial’s VQ Conditions: 74 degrees and HUMID The Thang: 1 minute warning Disclaimer BOM Mosey to the loading dock TTT X 15 IC Imperial Walker X 15 IC LBAC X 15 IC Mosey to block pile and then to bottom of Bus Loop 3 Stations: Bottom of bus …
SL was substituted by a Prayer Walk around the high school this morning which was a powerful thing to be a part of. Kudos to Iron Mary and Moist for putting it together. 23 of The Hollows finest were in attendance for YHCs Belated Birthday Q and were ready to get busy. Weather: 77 degrees …
So as our rabbit turned turtle Mr. Wilson’s foot still won’t allow him to do anything but smoke peeps on his BMX, it just meant that there was an opening on the Q sheet. And as our running of The Smoker was nixed in lieu of the annual puntback game w/ Tomahawk on Thursday (i …
12 pax assembled ‘round the shovel flag at Finlay Park this morning. It had been a while since Alter Boy posted at, much less Q-ed a workout with TheMission pax, so YHC was really looking forward to bringing out an ol’ favorite today. The “Workout In A Basket” where the Runner Is The Timer. Aye! …
As YHC was arriving at Rooster, Mermaid was pulling into the parking lot on his bike. T-claps to him for riding from Ridge Springs which is about 12 miles away. YHC also noticed Khakis’ jeep (I know its his because he as his smiling face on the side of it) and Happy Trees car were already there. …
YHC has really missed the brothers of Smokehouse and it was so great to be back. To get my mind right it was critical to get some music going in the gloom today and so with that some AMRAP fun seemed appropriate too. Apologies to Wino for not making any of this difficult enough. Weather: …
YHC was thrilled to be able to post and run today as life events have caused some absences other days of the week. It was great seeing Shank again in the gloom and having Wilson back out, even if on 2 wheels instead of feet. (Looks like he was pacing the Pax via that mode …
Posted by Wee Wee on Flipper’s behalf. 24 Surge PAX do some brick laying, VQ style! I can’t think of a better group of #HIM to complete my VQ with. These men are dedicated and continue to impress me! We did some brick work this morning and only had 2 bricks left in stock. Good work …
After almost a year since YHC’s last Q Dear Diary is Back. Promise of NO BURPEES kept! Weather: Muggy Disclaimer: “I am not a professional, i am barely an amatuer!” BOM / Prayer COP: Circle up in Front Parking Lot SSH x 10 IC Merkins x 10 IC Thru the tunnnel x 10 IC Carolina …
QIC decided to do a last minute Q signup for an open spot. There has been some subtle hints we need some more Q sheet signups from somewhere. A few PAX were already present when QIC rolled up to the gloom. 2 of those had already put in some XL work. Couple more rolled in …
Well YHC stepped out of his comfort zone (basically not doing anything physical) 2 years ago to the day and I haven’t regretted a second of it. So YHC wanted to do something a little out of our comfort zone at the Surge (staying on campus) and that we did today by taking a field …
YHC Was thrilled to see a strong in the gloom on today. Typically numerous HC’s the night before can lead to an equal number of fartsackers. Well done all. Kudos to the XLersvand we were thrilled to see Wilson. Now if we can just fill up those Q spots. Let’s keep spreading the word that …
YHC’s realization that his glory days of speed are long gone was cemented today during Bounty. However, we can do some exercises as if they were still here, right? Read below and see the work that was done. Great group today, looking forward to a bigger crowd next week. Conditions: Hot, humid, and overcast Disclaimer …
Weather: 70s, humid Circle up – Disclaimer – Pray – Mosey to teacher’s lot SSH X 10 IC LBAC X 10F IC, 10 R IC TTT X 10 IC Merkins X 10 IC IW X 10 IC Mosey to track – count of in 4s – each group starts at a corner of the track …
Temps 78 Disclaimer Prayer COP SSH X 15 IC Hamstring Stretch X 15 IC Squats X 10 Merkins X 10 Squats X 8 Merkins X 8 Squats X 10 Merkins X 10 Squats X 6 Merkins X 6 Mosey to the block pile. Pick a sandbag and some bricks Mosey to the top field: Sandbag …
Weather was perfect…for sweating that is… 75 degrees and HU-MID!! 1 minute warning Intro Disclaimer BOM Slowsey to busloop and circle up SSH x 15, IC TTT x 16, IC LBAC x 15 and reverse x 15, IC Slowesy to the block pile for a few party favors. The Thang: 1st Round and Round: Of …
YHC posted to an F3 BC for the first time on Saturday, 5/12/18 at The Hollow after a year of making up excuses to Buzzsaw for why I couldn’t post and after a group of F3 guys in my neighborhood (specifically Moist) convinced me to just come give it a try. If you would have …
21 Pax posted at Crusade this morning to help me start off his birthday and go ‘over the hill’ the right way. Conditions: Garmin says it was 79 degrees. Garmin is an optimist. The Thang: Strongly worded Disclaimer/ Count-a-rama/ Prayer The Route: Kenwood out and back. Right on 6, Right on Andrew Corley, Right on …
Who: All PAX What: God’s Helping Hands Food Delivery When: 07/21/2018 0900 Where: 919 Holland Street Cayce Why: 1 Timothy 5: 1-2. “Do not sharply rebuke an older man, but rather appeal to him as a father, to the younger men as brothers, the older women as mothers, and the younger women as sisters, …
To celebrate the All-Star break, The Herd made their downpainment with a workout inspired by the Atlanta Braves own Beat The Freeze! BOM led by AB Mosey around parking lot to canteen The Thang COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the Tunnel x 10 LBACs x …
July 20th,2016 -Words I will never forget. Your child has Cancer. Brayden was diagnosed with Leukemia at the young age of 10. Shortly after, @F3LexSC group found me, made me better, while Bray has made me stronger. Last year he was fighting a infection and was stuck in the hospital for the first #PrayforBray Q. …
Conditions: Upper 70’s and HUMID The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. Flood layout At every red box the exercises rotated between hand release merkins/LBC’s and squats/BBSU’s. We ran from red box to red box and performed a burpee at each light pole …
YHC’s Weinke lied to him. It said that this would be a mostly upper body workout, but wet field conditions caused a modification, producing much more running than anticipated. Apologies to the Reaper folks. Thanks for showing up today either way. Shank had 20 PAX today, much larger than normal. We did get a good …
Ring O 🔥 Inuit, Glowrod, Pick it Up, EaS Prayer and Disclaimer Mosey to Snack Bar COP SSH x 15 IC TTT x 15 IC IW x 15 IC ISW x 15 IC “Imperial Squat Walker” Short Mosey to some turf 15yd slow lunge w torso twist 5 Strict Burpees Rinse n Repeat x2 15yd Crab …
Posted by YHC on behalf of Abner. Conditions: Upper 70’s The Thang: BOM Mosey to the basketball court. Circle-up. SSH x 18 IC TTT x 18 IC Imperial Walker x 18 IC Superman x 18 IC Divide up into groups of 3 and each group go to a corner of the court. Lunge from corner …
YHC was thrilled to lead the Pax in the gloom today. After Tuesday’s Caboose beatdown it was important to finish the week strong. Blocks and burpees usually help. And why not have some tunes for ambiance? Great effort and mumblexhatter by all. Weather: Perdect 1 min warning/disclaimer/prayer Might as well kick it off with 5 …
Contra has proven to be a dependable pax to step up and lead #TheHerd with short notice. His leadership is much appreciated as he always brings it when he Q’s a workout. Prayer and Disclaimer -Mosey to the Middle School for COP: x15 each IC TTT, SSH, Tea Party Toe-touches, windmill, LBCs, Mercans -The Thang: …
7 PAX started a workout at Shawshank this morning and 8 finished it. T-Claps to Viper from coming over from the Central Midlands Transitional Retreat and helping the PAX finish strong. Here’s how it went down: Conditions: 76 deg F and dripping FNGs, Disclaimer, Prayer The Thang: Mozy across Red’s Bridge, over the tiny hill, …
17 PAX including 3 FNG’s along with #Kotters (Sagat) decided they wanted to get better. YHC didn’t have a plan and the PAX were notified before the prayer that their was no Weinkie. Conditions: Upper 70’s and 1000% Humidity 2 min warning, 1 min warning The Thang: FNG’s? BOM Mosey to the basketball court. Circle-up. …
10 pax joined YHC for a couple of rounds of ‘blocks and ladders’ for his first visit at Arena. YHC had been told this was a solid group of pax that would handle anything thrown at them and they did not disappoint. Work was done, betterment was achieved, and mumblechatter was on point. Thanks for …
Inspiration comes in many forms. Today, YHC was inspired by five 50+ men, two in their 70’s, in the fact that it is never too late to start from scratch and make yourself better. YHC was also inspired by nine other men who made that choice long ago, to be better people. These same nine …
YHC had a gout flare up this week, so why not have a block workout until it heals? A great time was had by all as we walked the Merlot Mile, which is fitting when your AO is named after a fictional jail, right? We appreciate all those that converged, especially the far west men …
7 members of #TheHerd met at Jumanji to make their downpainment on Saturday. We were treated with the rare occurrence of a random #SadClown out for a morning jog stopping his planner routine to fall in to the pax and see what in the world we were doing (see Billy Zane in F3 Lexicon). The …
What an exciting morning for a BoBerry run? YHC arrived having not really decided exactly what route to take from Bojangles. Fortunately it was suggested to check out Main St where some of Batesburg’s finest were assembled. How exciting it was to learn of some shot out windows of Tidwell’s. Great idea from Matlock to …
YHC had a quick discussion with the AOQ of the Rooster about returning to running on Wednesday and he noted that there was an open spot on the Q sheet for Wednesday. YHC took that spot with an eye on pushing for 4 miles. It was a perfect rooster morning, hot and steamy. 3 Pax gathered, 2 runners …
Temps 75 and humid Disclaimer Prayer COP SSH X 15 IC TTT X 15 IC Imperial Walkers X 15 IC Mosey to the block pile and pick a winner and head to the planter box for the beep test 30 second rounds of: Merkins, OH Press, Curls for the girls, Tricep Extensions, Block rows, front …
Today was another humid edition of Shaswshank’s signature CSAUP, The Slammer. It was great to have some representation from The Hollow delegation today, especially after an inspired lesson and discussion from Iron Mary at The Rock. Outstanding work today, men, thank you for the support. Conditions: low 80’s, humid and sticky Disclaimer Prayer The Thang: …
After missing some posts the last couple of weeks YHC was stoked to get back in the gloom with the F3 brothers. Knowing a good beatdown was necessary YHC could only think of blocks and burpees. Burpees and blocks. So, we set out this morning to work hard and get better with hope that beatdown …
Conditions: 70 and clear Intro, Disclaimer and Prayer YHC found himself on the Q sheet celebrating my birthday at two different AO’s this morning! Props to Banjo for taking my Q at CAT, so that I could honor my commitment to the men of Graveyard. The PAX totally blew me away with a birthday serenade …
Conditions: Upper 70’s and HUMID The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. Flood layout At every red box the exercises rotated between hand release merkins/LBC’s and squats/BBSU’s. We ran from red box to red box and performed a burpee at each light pole …
9 pax joined YHC to climb the ladder for a Bday Q. A party was had. Good work men. Weather: didn’t pay attention but 75(?) and humid Disclaimer Prayer The Thang Mosey to the courtyard for COP – all in cadence SSH x 31 TTT x 10 Imperial Walker x 10 LBAC x 10 (forward …
YHC’s tabata WO has made it’s rounds, so today was CAT’s turn. Small numbers but big work. Conditions: 70’s 1 min warning Prayer Mosey to the block pile to get a block and then mosey to the concrete area outside the fence to the baseball field. We circled up once all PAX arrived with their block. …
It’s been a while since YHC led a workout at Tomahawk but with rain in the forecast, this morning seemed to be as good a day as any. Upon returning from a solo stride light with 15 minutes until the start-ex, YHC noticed that the parking lot was completely empty except for my trusty (and …
Weather: Sultry Disclaimer/Prayer The Thang: Round 1: 3 X 800 Meter Run>>50 Back Extensions>>800 Meter Run>>50 Sit Ups Round 2: 50 Dips>>400 Meter Run>>50 Push-Ups>>400 Meter Run>>50 HSPUs Round 3: 50 Flutter Kicks>>50 American Hammers>>400 Meter Run>>100 Flutter Kicks>>100 American Hammers Name-o-rama Announcements: July 4th: RCSD Memorial Even: Remembering Ryan Rawl July 14th: The …
7 pax had a good morning. Appreciate the help with my counting. Couldn’t have made it through without the help. Workout deacription Disclaimer Prayer Mosey to Bricks Circle Up SSH 15 IC TTT 15 IC Imperial Walker 20 IC LBAC 10 forward IC 10 Backward IC OHC 10 IC Get bricks keep em for all …
Conditions: 60′ and clear Intro, disclaimer and prayer This morning 20 PAX made their way to the stadium, block in hand, in preparation for the monthly CAT-5 AMRAP. After a brief conversation as to who would Q this morning’s events, YHC laid out a disclaimer and a quick prayer and off we went. Starting at …
Are you tired of the same old workout? Do you often find yourself unsure of how many reps you should do to effectively work your muscles? Do you simply struggle with counting??? If you answered “YES!” to any of these questions, then The Zero Rep Workout™ is the solution to your fitness problems. Please continue reading …
16 Pax beat the fartsack to show up for YHC’s non-burpeeless Q at Turning Point. YHC posted on twitter the night before that if 20 or more pax showed up there would be no burpees called in the workout and YHC would perform a burpee for each pax present. YHC was safe, but the pax …
10 PAX were not afraid of running every hill that could be found this morning at Stride. Excellent work by everyone. Conditions: 71 deg F & dripping Count off, Disclaimer(?), Prayer – North on Lake – Right on Main St. – Left on Whispering Winds Dr., make a loop around the neighborhood – Right on …
Happy birthday Shawshank! YHC (Cheers) takes responsibility in not advertising this as well as thought, but there was still a great turn out. With 38 PAX in attendance, this was a much celebrated milestone and shows the respect that the first west side AO garners. Thank you brothers for all of your support that you …
13 Pax beat the fartsack to show up for YHC’s burpeeless Q at Turning Point. 12 actually worked out with us, 1 ran around or something. Conditions: 70 degrees with 80% humidity. Disclaimer/BOM/Prayer Mosey the long way around to the staff lot. Circle up. SSH x 20 IC IW x 20 IC LBAC x …
YHC was extremely excited to run the Haynes after injury prevented full participation at its inaugural running. YHC was also determined to set a new record and nothing made that more possible than sheer will and determination accompanied by Mermaid’s abscence. Great effort by all and a special thanks to Puck for putting it together. …
Its been a few months and now its time again. The Rooster is breaking in the New AOQ with a 2nd running of the Haynes. If you missed it the first time, then you will definitely want to get in on the fun this time. The Haynes is the Rooster AOs very own AMRAP, named for the auditorium that …
YHC has led a Tabata workout at several AO’s, but we have never done a Tabata workout at Surge, so 15 Surge PAX joined YHC for a little Tabata Beatdown, while some NeedtoBreathe played over the speaker. Work was done today. Conditions: 70’s and 100% humidity 1 min warning Prayer Mosey to the block pile to …
Conditions: Perfect Disclaimer: Understood…cause it was raining…and Memorial Day…so no one was there on a whim The Warm Up: Several us got miles in starting at 6, does that count? The Thang The Murph in Honor of Those Who Serve and Those Who Have Fallen Announcements: It’s raining Prayers: No Help’s Daughter and Father …
Well it was time for the end of the month Westside Convergence which normally means it is time for the MURPH. With so many MURPH options available on Monday the AOQ’s decided on a normal BC at The Hollow. The only problem was that there wasn’t a Q signed-up, so YHC stepped in late Friday …
It was great to lead the PAX again on a great may morning. What started fun for YHC ended fun with lots of work in between. Thats all anyone could ask for. The PAX also had badger and his family on their minds as the red colors would suggest. Smokehouse PAX didnt know badger but …
The Hollow boys came to work today. What an outstanding group of #HIMs. The humidity is out in full force but that did not slow these men down. YHC was honored to lead this group in the Tuesday #GLOOM. Weather – 68 degrees and Humid Welcome Disclaimer Prayer Thang: Pair up/Grab a block and mosey …
Conditions: 70’s and HUMID The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. Flood layout At every red box the exercises rotated between hand release merkins/LBC’s and squats/BBSU’s. We ran from red box to red box and performed a burpee at each light pole we …
It’s been a while since YHC Q’d a workout. YHC’s recent successes have given him the confidence to lead the TP PAX once again. YHC was happy to see the men, along with a few young men, show up for the Tour de TP. Weather was perfect. Low to mid 60s. Disclaimer and Prayer The …
Weather – 65 Disclaimer Countarama Prayer 6 PAX hit the gloom to crush an out and back to Target. Announcments: The Mission 100K Prayer Devo: God has got it! Be obedient to Him and let Him win the battle!
Over the last few days YHC struggled with what to put together for Smokehouse. No one thing seemed fun so mashing a lot of things together seemed appropriate. YHC then let his mind wander and AMRAP seemed like a good idea. And from there combining some of the challenges from Gauntlet week seemed like something …
Posted by Wee Wee on behalf of Drysdale: As this was my VQ. Anxious, YHC posted 30 minutes ahead of stride lite for set up as he didn’t want to disappoint the founders of the AO and planned aggressively building the Q around his strengths. Here’s how it went. Conditions: 64. Clear. Stiff breeze. Welcome Disclaimer …
There was a spot open on the Q sheet for a few weeks after the Doctor had officially cleard YHC to run again. So naturally YHC took that spot, looking to make a triumphant return to running at the rooster. While the Dr. cleared me to return to full body weight running, the physical therapists …
YHC and Escobar have been talking about hosting a monthly BC at Surge and inviting our brothers from the surrounding AO’s to join us. Our hope will be that this will take place on the last Saturday of every month and we will rotate to other AO’s. The Thang: Weather upper 50’s and nice BOM …
In an attempt to make it up to the men of the Boneyard for missing a prior Q opportunity, YHC was overly anxious about fartsacking so it was a harrowing morning to say the least. Going on very little sleep and an extra early wake up due to a quick moving thunderstorm I arrived early. …
Posted by Wee Wee on behalf of Brick. Was good to be back at the Surge this morning, as always, but this time for my inaugural Q. Had a strong turnout with 12 pax (7 for SL), and impressive effort was given as expected out of these Pax. Look forward to getting back soon. The …
This was YHC’s first trip to Graveyard and he wasn’t disappointed. Although some PAX were missing due to the Gauntlet some of Graveyard’s finest posted for a beatdown. Hopefully YHC didn’t disappoint. Conditions: Mid to upper 30’s (It’s April Correct) The Thang: Disclaimer BOM Mosey to the top of Reaper Hill. Circle-up. SSH x 20 …
48deg – Cool Disclaimer/Prayer 5 pax showed for a morning that all agreed would be a good one to fart sack. Grab 2 blocks and report to the pole vaulting area. Warm up: Oh clap x20 ic Iron cross x10 omc TTT x20 ic Iron cross x10 omc Dirty bird x20 ic Iron cross x10 …
As the message board reached a fever pitch on a Thursday night, YHC knew a fartlek was in store. While lightly tossed around at first it seemed to solidify as Wino asked with seemingly strong passion “Is it a fartlek Friday?” Others seemed excited as well. As we gathered this morning without the presence of …
After the P200 and then Caboose’s leg destruction from Tuesday the pax were all in agreement that the legs needed some sympathy this morning. YHC even received a twitter warning the night before from a pax who won’t be publicly humiliated here. But YHC agreed with Urkle that the focus should move to our fantastic …
Posted by Wee Wee on behalf of Nail Pop. BOM: Prayer by Nail Pop. Weather: Little muggy after some rain overnight. 12 PAX posted at Surge for a little upper body work since the P200 is right around the corner. Jog around the parking lot for a little warm up and headed back towards the …
Conditions: 50* and Clear Intro, Disclaimer and Prayer COP 20 SSH 20 TTT with behind the back claps 10 Merkins The Thang: The PAX of CAT were blessed with a rain free, crisp morning to get better. We took full advantage of this opportunity as everyone left better for having come. Although we are a …
Conditions: Low 30’s and chilly The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. Flood layout At every red box the exercises rotated between hand release merkins/LBC’s and squats/BBSU’s. We ran from red box to red box and performed a burpee at each light pole …
Backblast posted by Wee Wee on behalf of Abner. Conditions: Mid 30’s 1 minute Warning FNG’s (yes)…..Disclaimer Opening Prayer Mosey to concrete area near the loading dock. Side-straddle hop ICx16 Through the tunnel ICx16 The PAX were a little curious about the 16 reps performed during warm-ups. We knew there had to be a reason and below …
Conditions: 30* and Clear Intro, Disclaimer and Prayer COP 20 SSH 15 TTT with behind the back claps 10 Merkins 20 LBC’s The Thang: It was a fresh round of cold weather that sprung up on us this morning with temps hovering around 30 degrees. The fartsack must have been especially warm and toasty this …
11 pax of Surge showed up on this Chilly morning to get better. Conditions: 30 and cold BOM Disclaimer Prayer Mosey to the Brick Pile and grab a block, and mosey back to the parking lot. The Ladder; 1 lap around the parking lot and do the following exercise(s) adding 1 exercise (10 reps each) …
Great turnout again last week! 24 PAX showed along with 2 FNGs (Bunyan and FreezeTag). Continue to bring out more guys! Commentary: Calling All Captains. I’m always looking for ways that we can step up our game and this past week I was convicted/encouraged by Hot4Teacher. At the end of our Convergence, he presented a …
In Need of Captains – but while we wait, I’ll be Captain ORead More »
Where to begin? The Q schedule had a Rooster staple, Stay Puff, lined up for Friday but on Wednesday morning a crack in the sidewalk tripped him up and he took a spill. Thursday night there was great discussions on the DM. What route should we take? Who was going to Q? If one rucked …
As YHC pulled into Deer Field Elementary it was clear is going to be a good one. The AO is a honey hole for all kinds of stupid F3 WOs, and nicely lite common areas. As YHC made his was around his headlights revealed the extra “moisty” gloom we would be trekking out into. Greeting …
Conditions: 65* and Damp Intro, Disclaimer and Prayer COP Mosey to the block pile and grab 1 block apiece and circle up under the breezeway. I did mention it was damp. 25 TTT with behind the back claps 25 Windmills Little Baby Arm Circles 25 forward Little Baby Arm Circles 25 backward 15 Overhead Claps …
At the Rooster we have had a few themed Fridays. There has been Fartlek Friday and for a short period of time YHC tried to make #OnFridayWeRuck a thing but that didn’t work out. YHC checked the Q sheet and saw that a real leader, a true HIM had put his name down to lead …
Have no fear as the pax of Rooster created plans for elevating the train tracks of baesburg to create running/biking lanes. Also planned were paths to connect the trails of the rest of the midland. Nevermind about funding. City government was well represented this morning and all is well. Prayer The Route Runners and Ruckers …
For some reason YHC thought this would be a good route to help with P200 training. Only time will tell that but it was fun and hard. Also enjoyable were the tales of a bloody hands car crash, cigarettes and leaking water. But water is all clean after 4 feet of flow so drink up. …
First, let me thank Parks and Rec for getting me out to the Smokehouse. YHC remembers all too well the that first beatdown where the struggle was real. In the first few minutes YHC thought “Cool, we’re doing some “jumping jacks” and “stretching.” Woohoo arm circles!! 45 minutes will fly by and these guys seem …
Temps 50 and WET Disclaimer Prayer COP Mosey to the front lot. SSH 15 IC Squat X 15IC Imperial Walkers 15 IC Squat X 15IC TTT 15 IC Squat X 15IC Mosey to the block / brick pile (1 block and 2 bricks per PAX) Set 1 With Your Block – Side Squat X 10 …