disco-duck

Crosswalk to Crosswalk

Posted on April 10, 2019 | 3 minutes | 583 words |

23 in total for YHC’s first crack at Lion’s Den. With some Google Satellite the night before a plan was made. There were some EC runners, some twins in the same shirts, some yoga pants, and a flag. It’s go time! 0530 - Disclaimer and Pledge Warmup lap threw off Franklin so much he quit and waited for the pax to circle the loop and come back. Then YHC went vanilla #shutinsignaturewarmup: GMs, HBs, Merkins, SSHs [Read More]

Lay down your bricks

Posted on April 9, 2019 | 1 minutes | 168 words |

When: 04/9/2019 QIC: Pet Sounds Smokey, Oofta, Yogamat, Squatter, Honeycomb, Captain Jack, Jigglypuff, Disco Duck, Litebrite,, Greenbow and Pet Sounds Warm up - run around parking lot, give the disclaimer, Pledge of Allegiance to America, SSH, Imp Walkers, Shoulder stretching, get you a pair of bricks Thang 1 Mozy to far side of shopping center - did stuff on the way 7s on the hill - Brick Burpees and Jump Brick Lunges [Read More]

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More like HIMstamine, am I right?

Posted on April 8, 2019 | 2 minutes | 268 words |

Holy hell, dat yellow stuff is everywhere. Regardless, we pushed through. A group of HIM out for an EC run, and YHC set off to chase down Theismann for ECP. Check out our convo on getting better on today’s PUT6. We wrapped up recording just in time to hear the pax getting restless, it must be spot on 0545. A backwards run for the Q gave me a chance to drop the moving disclaimer on the pax before we’re up to the lot for warmups. [Read More]

Reflection Rock

Posted on April 5, 2019 | 2 minutes | 363 words |

Good morning. YHC was on the Q sheet, then Pickles asked for it for his anniversary, then Pickles had a tooth fall out or something, so I’m back baby. Fresh off a fulfilling, yet taxing, 30-minute block for #F3Pray24 and I was ready to lead the pax for a solid beatdown.Seeing 1 FNG, and taking time to mention Pray 24, a quick bow of the heads before we left the lot; pax were witnessed to a prayer + mission statement + disclaimer combo. [Read More]

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May the Odds Be Ever in Your Favor

Posted on April 3, 2019 | 1 minutes | 201 words |

Pre-Blast 12 predators joined YHC at the Lion’sDen. The Warmup Pledge of Allegiance at the flag. Run around the church and school lots. Circle up for: GM, WM, CP, SM. The Thangs ONE: hi-tempo lap around the school lot. THREES: up and down the first hill in the school lot, Bear Crawl up the hill for Burpees, run down the hill for LBCs PUTS or Mary while u wait. FIVES: up and down the second hill in the school lot, High Knees up the hill for Star Jumps, Butt-kickers down the hill for Sumo Squat Jumps. [Read More]

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May the Odds Be Ever in Your Favour

Posted on April 3, 2019 | 1 minutes | 201 words |

Pre-Blast 12 predators joined YHC at the Lion’sDen. The Warmup Pledge of Allegiance at the flag. Run around the church and school lots. Circle up for: GM, WM, CP, SM. The Thangs ONE: hi-tempo lap around the school lot. THREES: up and down the first hill in the school lot, Bear Crawl up the hill for Burpees, run down the hill for LBCs PUTS or Mary while u wait. FIVES: up and down the second hill in the school lot, High Knees up the hill for Star Jumps, Butt-kickers down the hill for Sumo Squat Jumps. [Read More]

disco-duck gtl hi-liter house-arrest imp kenny ma-bell nerf qwerty red-ryder rooney sour-mash sub

If You Provide Bacon, They Will Come

Posted on April 2, 2019 | 2 minutes | 383 words |

22 PAX and no FNGs, disclaimer given (poorly), opening Prayer for those having surgery today and we are off. Warm up mosey through Wake Zone parking lot for a change of pace GM x 5 SSH x 8 Burpees x 5 Diamond Merkins x 8 Plankjacks x 5 Plankjacks x 8 (was supposed to be mountain climbers) Form 4 groups for Indian Run to track, stopping at light poles for various Mary exercises, each group chooses their own [Read More]

Sub's Sub

Posted on April 1, 2019 | 3 minutes | 479 words |

When the scheduled Q doesn’t show up for the workout it’s up to the site Q’s to provide the beatdown the PAX have come for. With our brother Sub AWOL, and after losing four of seven games of rock, paper, scissors to co-site Q Smokey, it was up to YHC to deliver. Warm-Up Mosey into the park, notice the batting cages, advise the PAX to remember them, perform ten burpees to aid their memories. [Read More]

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On the hunt

Posted on March 30, 2019 | 3 minutes | 578 words |

OK fellas, YHC was feeling a little something extra this week in prep for a Phoenix-lead beatdown. I showed up at 0600 with a pocket full of scavenger hunt clues. Before setting out to strategicly place them around Bond Park, Brother Snots pulled into the lot. With that we rolled out… …back in time for some mumble before the beatdown, seeing no FNG’s YHC dropped the F3 mission statement and credo on the pax, and we’re off. [Read More]

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F3 #NoOyo

Posted on March 28, 2019 | 1 minutes | 210 words |

One day after a heavy morning across Carpex and F3 Nation c/o #F3MentalBattle, YHC thought the pax needed some good ole fashioned BO fellowship. But, before that 3 (YHC, Burt and Old Maid) for EC around DTC, and wait a 4th arrives at the end as well. What up, Term Paper? As for the ME, we set out to do some Strava art (and YHC got the pax in on it early… smart strategy). [Read More]

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