biner

40 Minutes of Heck

Posted on January 7, 2020 | 1 minutes | 198 words |

11 HIMs showed up at the finest limited run AO on a Tuesday, 10 showed up on time. Warm-Up Quick lap around the pickle the circle up at the flag for imperial walkers, arm twirlies, good mornings and Frisco burpees. The Thang 10 burpees 15 star jumps 20 merkins 25 squats 30 LBCs Lap around the pickle AMRAP (As Many Repeatos As Possible) Mary One more round of LBCs then Have A Nice Day. [Read More]

The Real Sumo Squat

Posted on January 6, 2020 | 1 minutes | 111 words |

Pre-Blast 21 for 3.2 miles of pearls on a string at Krypto The Warmup & Thang Pledge of Allegiance at the flag. Turn left out of the lot onto Regency. Run up to Enderlee pausing six or so times to knockout ~fifty exercises at each stop. Left on Enderlee. Run down to Regency pausing six or so times to knockout ~fifty exercises at each stop. Run to the parking lot hill pausing six or so times to knockout ~fifty exercises at each stop. [Read More]

Miles and Merkins

Posted on January 4, 2020 | 3 minutes | 558 words |

Preamble Last time I signed up to Q Gran Torino, there were some shenanigans. I felt bad about pulling the wool over the PAX’ eyes with that masterful switcheroo in our annual Ninja Q Swap. So when I saw the opening on the Q sheet right after New Year’s I jumped on it to make amends. The pre-blast was apparently just ominous enough that a couple of PAX decided to ruck instead. [Read More]

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GM with the Beast without the mileage!

Posted on December 28, 2019 | 3 minutes | 444 words |

AO: The Green Mile Date: 12/28/19 PAX: Biner, Crimson, Deuce, Disco Duck, Trike, WWW This workout was a week beyond schedule. The original date was 12/21/19. Unfortunately, I picked up a 48 hr cold bug on 12/20 which, I could not shake off. I had to give up my Q to true HIM, Franklin. He was gracious enough to accept a Q swap on short notice. It was greatly appreciated. [Read More]

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Asking Forgiveness, Not Permission

Posted on December 19, 2019 | 3 minutes | 443 words |

15 PAX gathered in the sub-freezing temps at Hunter Street park, not aware of the history that would be made today. Yes, there was some vague talk of an unprecedented event to occur here, but gotta keep em guessing. Right? Warm Up Keep warm mosey to get the legs moving, Pledge of Allegiance and circle up at the skate park for a standard round of SSHs, Moroccan Night Clubs, Seal Claps, Steve Earles, Plank Jacks and CFMs. [Read More]

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Is it mumblechatter or grumblechatter?

Posted on December 16, 2019 | 1 minutes | 158 words |

The grumblechatter was strong at Wolverine this morning, led by Her-‘I can’t get wet’-mes and Frank-‘a mosey can’t last longer than 0.4 miles’-lin. But we persisted. And YHC is grateful to get to improve. **Warm-up: **Jog (or was it a mosey)? over to the school lot Good Mornings; Imperial Walker; Hill Billy; Calf-stretch w/ Merkins; Butt Kicker; High Knees; Karaoke Thang 1: Groups of three for new-max pull-ups. First time through, set your baseline max. [Read More]

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45 Minutes of Side Plank Star Crunch

Posted on December 12, 2019 | 2 minutes | 264 words |

Well who is that barreling in at exactly 5:44 am to West Cary’s best AO on a Thursday morning? It’s Trike with the flag, of course. Nevermind he lives like 2 minutes away. No FNGs, the Pledge is pledged, the mission of F3 is recited, and off we go. Warm Up 2 laps around the parking lot, then circle up for SSHs, Moroccan Night Clubs, Steve Earles, Plank Jacks, and CF Merkins. [Read More]

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Cinder Block Pyramids

Posted on November 27, 2019 | 3 minutes | 454 words |

I wanted to make this one brutal so I scoured through F3 Greenwood’s IronPAX challenges and merged a few of them together to come up with this. While I was at my work/geek convention (i.e. KubeCon) in San Diego I ran through this workout at the hotel with a 30lb kettlebell (the heaviest one they had unfortunately). In short, it sucked, but do-able. So I grabbed all of the cinder blocks and two spare KB from Hell’s Bells the night before. [Read More]

OK, Boomer

Posted on November 12, 2019 | 2 minutes | 270 words |

Google it, if you have to. I did. Hint: it has nothing to do with Oklahoma. 19 PAX + 1 for EC only showed up at a damp and gloomy FMJ as Carpex Respect Week rolls on. Seems like an appropriate week for one of our Respects to ask, “Hey! Can you just tell me what ‘OK Boomer’ means so I don’t have to look it up?” In the meantime, we did do some exercises: [Read More]

IPC invades TGM

Posted on November 4, 2019 | 1 minutes | 117 words |

EC: IPTF, Sub, Squatter, Wrench and Hermes, THEISMANN Drive-by: Shut-In -- Warm up We did warmup stuff The Thang: IPC inspired 50 merkins 50 squats 50 LBC and bear crawl 25 yards Run 4 laps around the track (1 mile) Do the exercise combo and then run 3 laps, combo, 2 laps, combo 1 lap Took roughly 40ish minutes to complete Run about half a mile to a bunch of cinderblocks for 2 rounds of exercises and run back Exercises were cinderblock press (like a bench press), skull crushers, leg raises, and a series of block merkins 20 burpees on the way back Mary and 90 min was in the books [Read More]

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