Miles for Merkins

 Posted on November 30, 2018  |  3 minutes  |  468 words  |  

YHC was excited about Gran Torino since it was announced. Not being a hi-tempo kinda guy, posting at this new hi-tempo workout presents a challenge, the kind of challenge YHC seeks. But leading the workout? That’s enough to make even a grizzled veteran a little anxious. The PAX are expecting a proper and thorough beatdown, so at 05:30 (by the QIC’s watch) we’re off. Warm-Up A quick pledge at the flag, and mosey safely across the street to the tennis park parking lot and circle up for side straddle hops, hillbillies, and the Disco Special, 10 burpees OYO. [Read More]
badlands  banjo  bartman  biner  cool-beans  disco-duck  doogie  ezekiel  geek-squad  hello-kitty  hi-liter  lawn-dart  liverpool  nature-boy  ollie  one-four  pbx  roxanne  two-factor 

Cold Burpees

 Posted on November 29, 2018  |  3 minutes  |  494 words  |  

It was a cold morning at the finest AO in NW Cary, on a Thursday morning. The mumblechatter abounded on slack about the impending Burpee beatdown and there were still two dozen PAX in attendance. Here is how it went down…. Disclaimer to two FNGs - Welcome Molson and Ratchet! At 5:45 sharp many PAXs were surprised as YHC started jogging. Quick warm up run to the front middle school parking lot for some warm up. [Read More]
badlands  beaker  biner  bogo  clementine  crimson  deuce  disco-duck  ezekiel  frisco  geek-squad  goose  hotty-toddy  kenny  lawn-dart  molson  nature-boy  pbx  ratchet  sky-blue  sooey  swag  trike  two-factor 

10-20-30-40 + Rocks

 Posted on November 27, 2018  |  2 minutes  |  407 words  |  

It was a beautiful morning. 47 degrees, a bit damp…a good day for F3. I just returned from NYC and was slightly unprepared… though it didn’t stop me. 23 PAX were waiting for me with my on-time arrival with a minute to spare. Banjo was not so lucky…yes, you guessed it, penalty burpies for Banjo’s “not-so” on-time arrival. The Start The Pledge We then jogged (plus side shuffles) up to DDMS in anticipation to find the rock pile along Davis Dr. [Read More]
ali  ashbury  badlands  banjo  bogo  build-a-bear  crimson  deuce  ezekiel  flacco  franklin  geek-squad  karma-chameleon  lawn-dart  liverpool  meatloaf  milton-bradley  nature-boy  one-four  saban  sabre  sloth  sooey  swag 

The Princess Bride

 Posted on November 27, 2018  |  3 minutes  |  537 words  |  

Today the brute squad assembled early in the fields of Florin to enjoy a workout that would include Fencing, fighting, torture, revenge, giants, monsters, chases, escapes, true love, miracles. However the pax wasn’t impressed and responded. “Doesn’t sound too bad. I’ll try to stay awake”, “Oh, well, thank you very much, very nice of you. Your vote of confidence is overwhelming” dread pirate pivot answered back…. A quick warm-up lap around the parking lot and then circle up to meet the characters [Read More]
badlands  beaker  biner  bogo  box-spring  cool-beans  doogie  earhart  ezekiel  flacco  franklin  geek-squad  hotty-toddy  katniss  lawn-dart  liverpool  nature-boy  one-four  open-out  parker  pbx  pivot  rooney  sky-blue  sosa  trike 

Breaking news, Franklin Q sets the mileage record at Gran Torino

 Posted on November 16, 2018  |  3 minutes  |  559 words  |  

Rumor went out early on slack that YHC was going to break a mileage record at an AO, a sentence few people would ever expect to see in writing. Some showed up this morning to see if it was true, others showed up expecting it to be a record low mileage, but oh no- YHC meant serious business. He was going to attack the 3.8 mile GT distance record. 0530 - one burpee OYO, circle up for count off (18) GM and IW - and then we were off. [Read More]
angry-elf  badlands  banjo  biner  build-a-bear  disco-duck  earhart  ezekiel  franklin  goose  largemouth  nature-boy  ollie  pbx  pivot  shut-in  term-paper  thurston 

Rocks, Rocks and more Rocks

 Posted on November 14, 2018  |  3 minutes  |  446 words  |  

Was enjoying chatting up the group when suddenly it was time to go - one burpee OYO i called and then follow me. FIrst Moore came up to me and was very concerned about where we were headed as his FNG had not yet arrived. Dont worry i assured him as we rounded the corner to the back of the parking lot as i had every intention of staying in the exact same parking lot for our warm up. [Read More]
angry-elf  badlands  banjo  bartman  bogo  build-a-bear  burt  chinese-downhill  ck  cluster  coney  disco-duck  flacco  flip-flop  franklin  frisco  hello-kitty  hermes  karma-chameleon  lactaid  liverpool  moore  nature-boy  oofta  pivot  saban  sabre  shut-in  sky-blue  smokey  youbetcha 

Traveling Murph with a dash of Panache

 Posted on November 12, 2018  |  3 minutes  |  430 words  |  

26 with one tomato and no FNGs Warm up 1 lap o’ the pickle SSH x 15 IW x 10 GM x 7 Merkins IC x 15 Squats IC x 15 Thang Alternating light pole ladder with Merkins and Squats into the Middle School parking area. 2:3 ratio increasing until we pause at 10/15 4 sets of 7s with Pull Ups and alternating between Merkins and IC Squats. 2 sets at Middle School and 2 in Elementary School Playground [Read More]
angry-elf  ashbury  badlands  banjo  bogo  cool-beans  doogie  ezekiel  flacco  franklin  geek-squad  honeycomb  karma-chameleon  ma-bell  meatloaf  milton-bradley  nature-boy  ollie  parker  pierogi  pivot  saban  sabre  snots  strawberry  term-paper 

Burpicide on Andy Hill

 Posted on November 8, 2018  |  1 minutes  |  110 words  |  

Pre-Blast 11 HIM joined YHC for 2.65 miles at FC The Warmup Pledge of Allegiance at the flag Run the long way around the back of the school, end up at the bottom of Andy Hill. Circle up for: Good Mornings, Windmills, Cotton Pickers, Slow Count Merkins, SSH. The Thang Burpicide: perform 10 burpees, run to the first light pole, perform 25 SSH, run back the the first pole, perform 10 burpees, run 2 light poles, perform 25 SSH, at every light pole on the way back, perform 25 Mary exercises (PAX choice), rinse and repeat for 7 light poles. [Read More]
badlands  biner  bogo  geek-squad  hi-liter  horatio  hotty-toddy  moped  nature-boy  pivot  trike 

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 

So glad Saban wasn't there...

 Posted on November 6, 2018  |  3 minutes  |  624 words  |  

Wow - love these 530 starts 25 minutes away…. or not. However, it is always a pleasure to lead and this morning was know exception. We started with 15, ended with 15 and had 16 during our mid workout count o rama. Many people that I haven’t seen at all or in a while - that is why it is great to travel. YHC looked through the last several backblasts before his Q at FWD - and noted that they only seemed to a) go to the bridge, b) go across the road to the office park or c) run up and down the Cary Park hill - so my primary goal was to do something different. [Read More]
angry-elf  astro  badlands  build-a-bear  franklin  joe-smith  lite-brite  nature-boy  sparky  staubach  stetson  texas-ranger  trickle  tundra  wkrp  yoga-mat