High Tempo Euphoria

 Posted on June 9, 2020  |  2 minutes  |  302 words  |  

18 came to workout, a day after a much needed slap on the old wrist from the Nant’an, so with that a heightened sense to get the Pax working out, but also spread ’em out a touch, YHC designed a high tempo beatdown with that in mind. High tempo warm-ups and lightening quick Good Mornings. Y’all need to chill about these Good Mornings. Hell, we can’t even count and do seal claps properly anymore. [Read More]
burt  callahan  doggy-paddle  flip-flop  garfield  grease-monkey  hello-kitty  hi-liter  honeycomb  imp  lookout  ma-bell  mccants  one-four  orphan  red-ryder  silver-fox  sub 

ALARMing

 Posted on February 20, 2020  |  2 minutes  |  254 words  |  

We were all headed out for milk and bread to get us through the Blizzard of 2020, but 14 detoured to Back in Black, hopefully the Ms and 2.0s understand. No FNGs present, the pledge was said, with meaning, and we mosey’d to a parking lot for warmups… Warmups: SSH, Merkins, Plank Jacks and Good Morning Partner Catch Me if You Can…5 burpees by partner 1 as partner 2 headed out towards Tryon Road…I hope the PAX each had the pleasure of at least three sets of burpees. [Read More]
augmented  bagels  blue-water  captain-jack  cauliflower  chipper  full-house  lite-brite  lookout  oofta  snip  staubach  sub 

Burpees, Bears, and Blocks! Oh my!

 Posted on February 13, 2020  |  3 minutes  |  566 words  |  

For my VQ, I thought it best to combine some of my least and therefore most memorable workouts over my last six months in F3. The two Q’s who I got the most from was Banjo and Wahoo. These two Q’s provided the inspiration for burpees and blocks. In order to increase the alliteration in the title of the workout, I did some digging in the Exicon to find an exercise that combined bear crawls and cinder blocks. [Read More]
16-steves  bobby-boucher  cataracts  chicken-little  etch-a-sketch  flenderson  hamm  hanson  headroom  henny-penny  kwik-stop  mohawk  qwerty  revere  shipper  short-circuit  shut-in  side-out  slappy  sub  theismann  triple-lindy  two-factor  wahoo  yahoo 

Wolver-bata

 Posted on February 10, 2020  |  1 minutes  |  90 words  |  

22 men decided to start their week off right at Wolverine, where we attempted to force our collective Garmin watches to register some anaerobic benefit of a workout while logging few miles for my recently-post-long-run knees. And we succeeded with a custom-built Tabata-timed work out featuring only ONE thang, repeated three times. Each exercise was 45-seconds AMRAP, with 15 seconds to transition onward. Hand-release Merkin Flutter Squat Australian Snow Angel [Read More]
big-red  biner  clementine  free-lunch  geek-squad  gump  headroom  hi-liter  honeycomb  loom  ma-bell  one-four  parker  pbx  pierogi  pivot  red-ryder  shoe-horn  snots  sub  the-commish  torpedo 

Do It Again

 Posted on February 3, 2020  |  3 minutes  |  522 words  |  

No this is not a backblast inspired by the popular Chris Brown/Steven Furtick worship powerhouse. And no, that is not the same Chris Brown. Come to think of it, there are some theme ideas cooking there. Maybe we’ll see those come out in the next couple weeks. Probably not though. 7 PAX joined YHC at the darkest AO in West Cary on a Monday morning… and per Sub’s assessment, it was at least 6 degrees colder than in Raleigh. [Read More]
disco-duck  jigglypuff  loom  ma-bell  one-four  sub  the-commish  torpedo 

Mamba Mentality Purrfect for High Tempo

 Posted on January 28, 2020  |  1 minutes  |  182 words  |  

YHC wanted a chance to honor Kobe, his daughter, his family and those lost along side him in the tragic accident over the weekend. So, a high tempo 8&24 Mamba Mentality beatdown was in order at FMJ… and whattya know, 8 pax were there. Coincidence, I think not. Warm-up: On our way down the road stop for GM (8), SSH (24), Sir Fazios (8&8) The Thang: At the intersection partner up. [Read More]
banana-seat  callahan  ham-sandwich  hello-kitty  i-pity-the-fool  orphan  sub  term-paper 

There's nothing wrong with a little vanilla now and then

 Posted on January 16, 2020  |  3 minutes  |  583 words  |  

23 PAX showed up on a beautiful Thursday morning for a little fun and some exercise. On the run in to the AO YHC was still working on the plan for this morning. Here’s what was come up with: Warmup: One FNG, so the typical disclaimers given, but YHC struggled to remember the mission statement on the spot, so we pledged allegiance and off we moseyed to the community center. [Read More]
16-steves  big-red  chinese-downhill  freebird  garfield  gtl  hamm  hello-kitty  honeycomb  i-pity-the-fool  imp  jigglypuff  mud-buddy  one-four  orphan  pet-sounds  rooney  schlitz  short-circuit  silver-fox  smokey  sub  the-joker  tweener  wonderbread 

Running vanilla

 Posted on January 8, 2020  |  1 minutes  |  153 words  |  

This was YHC’s 1st ever post at FMJ, though he’d been onsite for many workouts. YHC figured he stick with what he knows. Strap on those running shoes, here we go. Run towards the track, stopping on the way for a whole lot of mumblechatter and 10 SSH (IC) 10 Imperial Walkers (IC) 10 Good Mornings (IC) 10 Hackeysacks (IC) 10 Cossak Stretch (a.k.a Hey Hey Willy) (IC) 10 Calf Stretch 5L, 5R (IC) [Read More]
denali  ham-sandwich  hiliter  hotspot  iptf  largemouth  ma-bell  michelob  orphan  saban  squatter  sub 

Peace at SWW / Crazy sheet abroad

 Posted on January 3, 2020  |  4 minutes  |  833 words  |  

YHC loves his annual (less if it can be avoided) trips to AOs below Route 1 but the Friday ones are doubly special. Once a DZ’er, always a DZ’er after all. But with the holiday-ish week upon us and the 2.0s not yet in school, tis the time to commit to a 20+ minute commute and see how the other half lives. And boy is it a different world down here in Car-ner Springs. [Read More]
augmented  bluewater  cauliflower  chipper  denali  half  hermes  hgtv  oofta  pierogi  repeato  shipyard  smokey  sosa  staubach  sub  wonderbread 

Bears and Hills

 Posted on December 24, 2019  |  1 minutes  |  121 words  |  

A warm December morning with some light rain made for a perfect day at the gloomiest of Carpex’s AOs. A small but dedicated group enjoyed good company while with attempting to leave each other for a bear to eat up the hills of Park Village. Warmup: Good Morning Too-many Sir Fazio Arm Circles Seal Clap Overhead Clap Calf Stretch Runner’s Stretch Murkins Thang 1: Mosey to the Park Village Hill for hill-based Bear Runs (single file, but don’t be last in the the line). [Read More]
one-four  pivot  sub  the-commish