billy

Q-school time fellas. Showed up early enough to get the bricks out of the back. But not so early as to have to do it alone. Thanks Schroeder for the help. Having sat through Ma’s Q-school @ FOD earlier in the week, knew the focus today was going to be on putting things into practice. A group of eight for the main event - with a fly-through from HK - made it all just about perfect. [Read More]

13 Tortoises gathered at Cornerstone Fellowship Church on a beautiful Wednesday morning ready to work. Rolling in hot from the street at 5:25am was C25K Shieldlock members Bolton, Roasters, and Left Cheek who just killed a 3 mile EC run. Billy walks up and I haven’t seen him for years so it was great seeing that kneebrace & his beautiful face (despite his distaste for all day work Zoom meetings). [Read More]

As one of the site Q’s of this AO and a huge kettlebell advocate for working out, I took my time in coming up with a somewhat complex workout for today. Mumblechatter was high today as the Pax were trying to learn many new exercises introduced for the first time today. Let’s get started! Warm-up- Mosey around the pickle and circle up for some extremely slow Good Mornings, SSH’s, seal claps, and calf stretches. [Read More]

46 degrees, the worst. Not cold, not hot, impossible to dress for. Yet twenty men showed up to Grace Sovereign Church this morning looking for a beatdown under these oppressive conditions. Warm-Up Mosey around the parking lot and circle up for hillbillies (because we’re in Apex), Sir Fazios forward, overhead seal claps, Sir Fazios backwards, copperhead squats and Good Mornings. The Thang Find the car with the GG’S GRAN vanity plate and grab two bricks from the trunk, and overhead carry across the street to hill for elevens, brick-yo-bodies at the bottom, squat thrusts at the top. [Read More]

15 PAX gathered in the POGL for YHC’s final Q in Apex. Two still to go next week in Cary before I ship up to Raleigh. This was also YHC’s second time ever Qing a limited run workout. After a painful outing at Rush Hour last night, I knew this was going to be a challenge! No FNGs. Disclaimer. Pledge. Warm Up Walk over to the parking lot immediately adjacent to the flag and circle up for the following exercises: [Read More]

0530 with one PAX who will remain nameless skating in just in time. YHC reminded everyone this is a weighted workout so be careful with form, and don’t hurt yourself. Started with a parking lot mosey followed by the pledge of allegiance. Warmup: Good Mornings Imperial Walkers Sir Fazio Fwd Seal Clap Sir Fazio Reverse Runners stretch Pigeon Stretch 10 standard merkins 5 McKenzie Merkins (Upward Dog) Thang 1: Kettle Bell Tabatas 15 count of KB swings immediately followed by KB merkins x 4 10 count KB squat and press followed by mountain climbers x 4 8 count KB curls followed by tricep extensions x 4 Thang 2: Battle Rope Team Crawls and Circle of Death Split into Two Groups - Transition once everyone has done burpees on the Yahoo Gobble. [Read More]

19 pax show up, everyone in one of Becky’s freshly pressed TT’s, no FNGs, gloves not required. Straight vanilla., or beige? 7 Rubberbands follow Angry Elf for stretching. The remaining 12 BOs head to the bank to warmup with various stuff. In plank position, Burt is called on …….. ? And he calls calf stretches. Yeah we were all thinking the same thing, waiting for it to sink in. Really? Shaking away the cobwebs, gathering his wits, he then has us going into a progression of calf stretches, merkins, and …. [Read More]

Was happy to bring a little yoga to Claymore, excited that everyone was up for it, and ecstatic that all agreed to the NO mumble chatter request. For what it is worth, please consider stretching more or incorporating yoga into your routine. Your body will thank you fo it. **The Thang **Mountain pose Wide feet forward hamstring stretch w/ Torso twist Split leg forward hamstring stretch Standing side stretch Sun Salutations [Read More]

In the gloom, Girls Just Want to Have Fun! Warm-up With the mission stated, the disclaimer declaimed, and the pledge solemnly uttered, the Pax launched to the upper parking lot to circle up. The tunes were rolling and so were we for 2.5 miles over the course of the workout. It began with Side Straddle Hops Good Mornings Sir Fazio Arm circles forward and back Overhead claps Seal Claps Merkins Calf Stretch Thang One Warmed up, me moseyed to the kiosk for a set of 7’s up and down the hill. [Read More]

As I reflect on the year that has been and prepare to celebrate the completion of my 58th trip around the sun, I busted out the music from the decade of my birth and started the beat downs. Warm-ups The mission, disclaimer, and pledge were recited. There were no FNGs. We ran from the flag to the top right parking lot listening to Aretha sing “Respect” where we circled up. Warm-ups consisted of Side Straddle Hop, Good Mornings, Imperial Walkers, Sir Fazzio Arm Circles, Merkins, and Plank Calf Stretch. [Read More]