coney

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]

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]

Pick up the S(t)ix

Posted on December 17, 2018 | 2 minutes | 411 words |

Pre-count off to form Red, Green and Yellow groups. 18 present and no FNGs Thang 1 Brisk mozy to start of the greenway heading back to SWW with Warm up GM x 8 and merkins x 20 along the way. Glow sticks strategically placed on the greenway. When you arrive at your color – 10 merkins (total of 10 stops per color) If you see a blue, bear crawl to the next stick. [Read More]

burt chanticleer coney denali flip-flop joe-smith largemouth ma-bell michelob old-maid pierogi red-ryder shut-in snots squatter staubach term-paper wonderbread

OGs of DZ

Posted on December 14, 2018 | 3 minutes | 431 words |

Uuuughh Maybe 5 hours of sleep just isn’t enough to fully recover from a holiday party as lit as a Carpex party. It was in the 40’s, cloudy with a chance of rain (and/or merlot), and multiple PAX were feeling ROOOOUUGH. Burt, evidently, wasn’t one of them. He instead was up to his usual antics of yelling loudly. Flacco was not appreciative. Nor was I. YHC saw it was 0545 and took off around the pickle. [Read More]

angry-elf burt callahan coney flacco flip-flop pierogi saban

Viva la revolucion!

Posted on December 9, 2018 | 2 minutes | 241 words |

14 was the magic number in Carpex on Friday, and that’s how many PAX turned out at Danger Zone to end the work week. We started with a couple of laps around the pickle (what’s with all the running?) - then circled up for a quick warm-up including SSH, merkins, mountain climbers, imperial walkers and, since you can’t have a great day without them, good mornings. Another 3/4 lap around the pickle to the basketball court, and circle up. [Read More]

bartman burt callahan coney flacco leprechaun loom pickles pierogi press-on saban sabre viking

Themeless

Posted on December 3, 2018 | 2 minutes | 267 words |

~57 degrees and humid in early December. 11 PAX showed up to enjoy an unseasonably warm morning in the Carpex gloom. My first Kryptonite Q since respect week of November 2017. It’s been too long. Let’s see if it’s been worth the wait… Warm-Up Circle up in parking lot 20 SSH, IC 15 Imperial Walkers, IC 20 Merkins 20 Mountain Climbers, IC Thang 1 Small group Indian Run to the parking lot entrance at top of the hill on Ederlee Plank until all in 20 Death Squats (Thanks, Largemouth) Continue across Ederlee to bottom of hill at Avenue of Estates Thang 2 [Read More]

burt chanticleer chinese-downhill coney denali grease-monkey largemouth michelob shut-in squatter wonderbread

Wheelbarrow Squats. It's a Thing.

Posted on November 26, 2018 | 2 minutes | 304 words |

Since I needed to work off some of the extra Thanksgiving helpings and the frustrations of spending almost 5 days with my in-laws, we started the day with a little EC Run. I was joined by Michelob, Denali & Chanticleer. 0530 Here we go. We take the long way around the lake to the bottom of the hill at the large parking lot. Warm Up Good Morning x 5. That’s enough. [Read More]

burt chanticleer chipper coney denali grease-monkey michelob squatter staubach wonderbread

Thankful (especially for FNGs on Thanksgiving)

Posted on November 23, 2018 | 4 minutes | 685 words |

YHC is thankful for many things; my loving family, a full table this Thanksgiving, and a purpose-driven career. But, above all things, I’m thankful for the blessings of FNGs on Thanksgiving Day. More to come, but first: The annual Thanksgiving Convergence means the men of Carpex descend upon the finest AO in all the land, Bradford’s Ordinary, and this year the weather right-perfect for a proper beatdown. EC run waves launched at 0600 and 0630 (psst, Frisco showed up at 0538 texting YHC, “um when are we starting? [Read More]

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]

Very Slippery

Posted on November 16, 2018 | 1 minutes | 142 words |

20 great men got up and came out to SWW. We did a slow jog around parking lot to a warm up, standard 23 Merkins for Gibson, 10 Windmills and 10 PlankJacks. We ran over to Hill on Kildare, we did 5 Carolina Dry Docks on every other light pole. Then we did some hill sprints and some LBC’s, back to picnic shelter for some Frey Daddy Speed Racers. We did 15 dips followed by 1 lap, then 2 and finished with 3 laps. [Read More]