New Year, new SNS

 Posted on January 2, 2019  |  3 minutes  |  428 words  |  

After a rousing start to 2019 at the 1/1 convergence, it was great to see 32 more PAX lined up to continue getting after it in ‘19. No FNGs, you all know how this works, so let’s go.Quick turn at the end of Billy Run Road back to the parking lot, circle up: SSH x20 IW x19 Standard merkin x20 Mountain climber x19 Thang Count off by threes and mosey to. [Read More]
angry-elf  banjo  bartman  bayonne  build-a-bear  burt  butterscotch  chanticleer  denali  flacco  flo-rida  gap-year  hi-liter  hotspot  largemouth  loom  michelob  one-four  parker  pierogi  pivot  press-on  prodigal  repeato  saban  sabre  shut-in  snots  swag  the-joker  wkrp 

Head-to-Toe, Let Yourself Swoll, Slow and Low that is the Tempo

 Posted on December 29, 2018  |  3 minutes  |  452 words  |  

On a balmy and moist December morn, a handful of PAX gathered at Danger Zone to slow down, take a deep breath, and ready themselves to finish up an amazing year in Carpex. While others may opt for a quicker pace, YHC decided it was time to slow down and focus on form and strength. Some of the toughest workouts I’ve endured featured tempo Merkins and long-hold planks, so I thought I’d put together a workout of nothing but Slow and Low exercises. [Read More]
angry-elf  burt  coney  flacco  flo-rida  press-on 

The Making of A Champion

 Posted on December 19, 2018  |  3 minutes  |  633 words  |  

The idea for this workout just fell into my lap. On Tuesday, there was some debate on Slack about what it takes to be a champion. Some would posit that showing up and staying makes you a champion. YHC would posit that deciding to get up at butt crack of dawn to attend a workout and sticking around is laudable, but is just a prerequisite to becoming a champion. Since YHC is the QIC, YHC gets to decide what constitutes a champion. [Read More]
angry-elf  badlands  banjo  bartman  bogo  burt  chanticleer  coney  coxswain  disco-duck  el-duce  flacco  flip-flop  flo-rida  freebird  frey-daddy  goose  grease-monkey  hello-kitty  hi-liter  hotspot  joe-smith  katniss  khakis  largemouth  loom  ma-bell  michelob  nature-boy  old-maid  ollie  parker  pivot  press-on  prodigal  red-ryder  sky-blue  smokey  squatter  term-paper  two-factor  water-wings  wonderland  yoga-mat 

A Murph Each Week Keeps You At Your Peak

 Posted on December 17, 2018  |  1 minutes  |  43 words  |  

Pre-Blast

  • 21 HIM joined YHC for a Murph at Wolverine.

The Warmup

  • Pledge of Allegiance at the flag
  • Run like 10 yards, circle up for: GM, Windmills, SSH.

The Thang

  • Do a Murph.
  • Run back to the flag.
  • Stretch.

COT

  • Welcome FNG, Krusty!
ashbury  biner  bogo  build-a-bear  chipper  crusty  deuce  flacco  flo-rida  geek-squad  hi-liter  intimidator  milton-bradley  ollie  one-four  parker  pbx  pivot  resume  sabre  speed-bump  sub 

Fired up for some Turkey!

 Posted on November 21, 2018  |  3 minutes  |  485 words  |  

Wednesday morning’s are always a high energy affair with Insomnia runners coming in and the Vesper and SNS crowd ready to kill it. Add to that the pre-holiday excitement, temps near freezing and anticipation of Kitty’s upcoming Thanksgiving extravaganza, New Year’s Eve in Times Square had nothing on the 34 gathered at the Senior Center this morning! At the crack of 5:45, the Vesper’s headed out to explore new trails and the SNS crowd got after it. [Read More]
angry-elf  banjo  bartman  build-a-bear  burt  callahan  captain-kirk  chanticleer  chinese-downhill  coney  denali  disco-duck  doogie  flo-rida  ghost-rider  goose  grease-monkey  hello-kitty  hi-liter  joe-smith  karma-chameleon  largemouth  liverpool  ma-bell  michelob  old-maid  ollie  parker  pet-sounds  pivot  sabre  shut-in  smokey  swag 

Cadence Count Cluster warm up followed by flawless Thangs

 Posted on November 7, 2018  |  2 minutes  |  297 words  |  

The morning may have gotten off to a rocky start but we finished strong by doing over 2 miles and honoring our beloved Bojangles Warm up 10 Good mornings, followed by 20 or so SSH’s followed by a failed attempt to do imperial walkers in cadence Thang 1 - Moseyed down to the lower parking lot and did Bojangles with Blueberries. 3 laps around the pickle with 5 burpeee’s after lap 1, 10 burpee’s after lap 2 and 15 burpee’s after lap 3. [Read More]
badlands  chinese-downhill  coney  flacco  flip-flop  flo-rida  franklin  goose  hermes  hi-liter  hotspot  karma-chameleon  khakis  liverpool  loom  ma-bell  michelob  moped  old-maid  sabre  squatter  term-paper  the-joker 

The Mag Mile

 Posted on October 29, 2018  |  2 minutes  |  332 words  |  

A beautifully clear day at Wolverine. 5:30 in the morning - 50 degrees. Moon is clear and stars are out. Had an aggressive plan for this morning, but 31 PAX showed up for a beatdown, so I had to adjust. I had planned for a Track & Field event, but ended up with only the track - well, I have my next Q tee’d up. We ran The Magnificent Mile - Nicknamed “The Mag Mile”. [Read More]
ali  angry-elf  badlands  banjo  biner  bogo  build-a-bear  burt  callahan  coney  doogie  flacco  flo-rida  geek-squad  honeycomb  karma-chameleon  liverpool  meatloaf  milton-bradley  mr-belding  nature-boy  one-four  parker  pbx  pivot  sabre  snots  sooner  strawberry  two-fer  velveeta 

A Near-Maximum Effort

 Posted on October 27, 2018  |  3 minutes  |  500 words  |  

Late last night as YHC was preparing to go downtown Apex to celebrate a friends Bday Hello Kitty DMs me and proposes the idea that we split up the pax where he Q them for half the workout and YHC would have the other half then we switch. Knowing I was not going downtown to drink milk the idea of a little help was attractive. The birthday was appropriately celebrated and YHC was left with just a few hours to sleep it off before my Q. [Read More]
bartman  bluewater  build-a-bear  burt  callahan  disco-duck  earhart  flacco  flo-rida  hello-kitty  hi-liter  kenevil  ninjago  sabre  snots  sooner  texas-ranger  theismann  www  yoga-mat 

Some tea for Dora

 Posted on October 22, 2018  |  4 minutes  |  683 words  |  

Over 70 Pax showed up for the Odyssey only two days ago, and after six AO’s and 11.5 miles of total distance covered….rest assured there would be some sore pax by this morning. Would it be possible to hit a muscle group that wouldn’t be sore already? Let’s see….. Wait, what tha hell is this hard clear stuff on my windshield?!?!?! Frost?! Weather channel said 36 degrees!!!! After the truck warmed up enough to get that melted, I headed to the AO for a little EC Odyssey recovery run with Ollie. [Read More]
biner  build-a-bear  cheddar-bo  doogie  flacco  flo-rida  geek-squad  goose  honeycomb  karma-chameleon  ma-bell  meatloaf  milton-bradley  ollie  one-four  sabre  strawberry 

Circumsack

 Posted on October 17, 2018  |  2 minutes  |  396 words  |  

30+ Pax found a way to get to Bond Park Senior Center today between the hours of 0430 and 0545. Some arrived that early for #TheMaynard, others a little later for #Insomnia, and picking up the 6 were those ready for a #Beatdown or a #Vesper run. For those that couldn’t make it a new(ish) F3 Lexicon word was discovered by YHC during a recent 43Feet podcast. Some guys faced certain circumstances; work, family, scheduling, issues and had to fartsack. [Read More]
angry-elf  bartman  chanticleer  coney  denali  disco-duck  doogie  flip-flop  flo-rida  half  hermes  hotspot  jigglypuff  joe-smith  khakis  largemouth  liverpool  ma-bell  michelob  nature-boy  old-maid  pivot  riptide  sabre  shank  shut-in  snots  squatter  swag  water-wings  webex  wonderbread