augmented

As tax day began, we had a handful of ECers run the lake loop and we all met back at the flag for an ontime start. No FNGs, so we recited the pledge of allegiance and took off towards the Duke Health parking lot. Warmups: Good mornings, calf stretches, standard merkins and plank jacks. The Thang: B.O.M.B.S. were in order - we partnered up……Partner 1 started the exercises: B = 50 Burpees, O = 100 Overhead Claps, M = 150 Merkins, B = 200 Boxcutters, and S = 250 Squats. [Read More]

QIC: Riptide. Big crowd for a muggy Riptide Q. Just as we’re about to launch, a car screams into the parking lot. It’s the triumphant return of Joe Smith. Mosey to Koka Booth parking lot for the warm up. Mosey to the rock pile, partner up, and grab a rock. Mosey to American Tower. Thing 1: Partner rock work. Partner 1 stays with the rock for 8-step rock-your-body. Partner 2 runs up the American Tower hill, does 2 burpees, runs down the hill, crawl-bears back up the hill, 2 starjumps, runs back. [Read More]

YHC rolled up to Carpex’s AO known as Point Break, with 2 minutes to spare, to see 20 men raring to go. There were about 4-5 dudes in full sweat from the pre-run. Also, thrilled to see CarpEXers Khakis and Peeping Tom. Then I couldn’t believe my eyes………standing there like fishes-out-of-water…….3 Raleigh punks……and 1 SouthWake punk S’Midget For Life. I friggin’ hate those guys!!!—sorta. After botching yet another disclaimer, we were off for a short jog to the backside of Cinebistro for some warm-ups of: Invisible Jump Rope, Sir Fazios –> GM –> Phleps, Merkins –> MC, AirForceOnes, and Saturday Nite Stretch. [Read More]

It was my first Q and it was 5:10. I saw headlights start streaming into the parking lot and I started feeling a bit nervous. Just recently through Hermes Q School, I knew I was prepared. Fourteen PAX and one FNG Sunshine (son of Intervention) assembled by the flag. I mumbled the disclaimer, mission and then we recited the Pledge of Allegiance. Off we went with a short mosey across the street to the far end of the parking lot. [Read More]

Over the last few months, when workouts were scarce to find, typically there was always one at SWW. After posting here a handful of times, YHC felt comfortable enough with the AO to get on the Q sheet even though it’s outside of his normal stomping grounds. I pulled in with a couple minutes to spare as the EC crowd was getting toweled off and ready for the beatdown. Bagels got in his car and left so I figured he just didn’t have time to stick around for the ME. [Read More]

Yesterday, Hi-Liter graciously offered to take over the suddenly-vacant BiB Q, so I offered to write the BB for him. 68 Degrees and clear at 5:15, as promised in my pre-blast. QIC: Hi-Liter Disclaimer Pledge Penalty burpees for a slightly-late Pax 1-mile mosey through the Koka Booth parking lot Warm up (rain starts) 7s on the hill behind the Global Knowledge office Bear crawl/lunge to Koka Booth gate (pouring rain now) Mosey back to flag Mary COT NMS: [Read More]

Twas a beautiful morning at FWD as 18 pax gathered for a beatdown. YHC has made it a goal to Q a lot more this year, so this was the first of several more to come! So, after the disclaimer and the F3 mission statement was given to our FNG, we recited the Pledge of Allegiance and were off. Warmup: After running around to the far part of the parking lot, we circled up for: [Read More]

After Yahoo’s switch-a-hoo (Shut-In coined term) last week I had to return the favor due to him being out of town. Arrived early and hid my mini-van containing cinder blocks in the main area. Started at 0530. Warmup Ran to the main promenade grass area, and warmed up with: - Imperial Walkers - Sir Fazio Fwd - Seal Claps - Sir Fazio Reverse - Merkins Thang 1: Manmakers, Merkins and Swings Partnered up and grabbed cinder blocks from the mini-van. [Read More]

Glorious weather, 15 strong, renege on request for headlamps and we are off Warm up mozy around the parking lot followed by SSH, GM, Hillbillies and Mountain Climbers Full House arrives a Full 2 minutes late. Penalty burpee for each minute. Now we are 16 Run to stoplight at the corner of the lake and note your finishing spot. Groups of 3 based on pace become your Friend Group for the remainder of the workout. [Read More]

Wahoo got a little over zealous training for the BRR and hurt his foot. He asked that I swap Q’s for Point Break with him (3/4 for 3/11). Since it was about time to shave my winter beard, I decided there was no need to update the Q sheet. I borrowed Wahoo’s shirt with “Wahoo’s Fish Tacos” on it and showed up. I really liked a rock suicide workout that Term Paper did a few weeks ago. [Read More]