disco-duck

Found

Posted on February 25, 2019 | 2 minutes | 291 words |

3 for EC: Disco Duck, Term Paper, and YHC Honeycomb advised his FNG would be several minutes late, so we proceeded with the Pledge of Allegiance and then off to the first parking lot to warm up. SSH, Imperial walker, good morning, cotton picker. Recover and head back to the gate to pick up Honeycomb, Disco Duck and FNG. 10 burpees and hill billys. Recover, share disclaimer, head off into the park. [Read More]

Tribute

Posted on February 23, 2019 | 3 minutes | 511 words |

The weather this morning reflected my mood to a T. It was rainy, dreary. A slight wind took whatever moisture was on our clothing and used it to sink its chill deep into our bones. A real jerk move, wind. The evening prior I had hoped that maybe the weather forecast was wrong. After all, the weather experts/enthusiasts only gave it a 60% chance of raining from 0630 to 0730. Alas, I resigned myself to the fact that we were going to get wet and cold. [Read More]

It's Better When Sooey Is Here

Posted on February 22, 2019 | 2 minutes | 344 words |

Another dark, rainy, gloomy Carpex morning, perfect conditions for a Duck. Warm-Up Mosey down to the end of the parking lot and circle up for hillbillies, burpees, cotton pickers, Sir Fazios, copperhead merkins and copperhead squats. The Thang Mosey over to the railings between the soccer fields for Australian pull-ups and irkins, starting at 10, descending down to 1, but making the last round 10 reps again, just for fun. [Read More]

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Just an Average Day

Posted on February 21, 2019 | 3 minutes | 616 words |

11 pax, including YHC, arrived on time for the Bounty Hunters beatdown. Some may have peaked out the window prior to finalize their decision, but alas, they took that DRP and showed. It was just your normal average beatdown. We got in about 2.5 miles, we did some basic exercises including lots of merkins. We were safe, we stayed together, we mumbled when QIC said things like, “ready, go” instead of “Exercise! [Read More]

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Apparently Not Problematic

Posted on February 20, 2019 | 3 minutes | 445 words |

As YHC was making my way around the gathering PAX, I noticed that several of them were noticeably away from the shovel flag, like they wanted to leave or something. Whatever. You Vesperers just go do your thing. I’ll take the small but mighty group and go do, oh I don’t know…a bootcamp. Here’s what we did: Warmup Jog up Maury O’Dell and to the other end of Bond Park Drive (I think it is) for: [Read More]

Time to Tabata with some Thunderstruck sprinkled in!

Posted on February 20, 2019 | 2 minutes | 284 words |

Date: 2/7/2019 QIC: WWW AO: Rush Hour PAX: Disco Duck, Quiver, Theismann, Traffic Cone, WWW On my quest to Q once a week which is my personal leadership challenge, I want to ensure the routine is well developed and not so vanilla. I try to think of routines to push the PAX. Read on to see what I decided. We mosey up to Mr. Paige’s sculpture for some warm-up. Warm-ups: GM, calf stretch with merkins x10 between each calf stretch, Sir Fazio, seal claps, overhead claps, air presses. [Read More]

disco-duck quiver theismann traffic-cone www

Time to Tabata with some Thunderstruck sprinkled in!

Posted on February 20, 2019 | 2 minutes | 284 words |

Date: 2/7/2019 QIC: WWW AO: Rush Hour PAX: Disco Duck, Quiver, Theismann, Traffic Cone, WWW On my quest to Q once a week which is my personal leadership challenge, I want to ensure the routine is well developed and not so vanilla. I try to think of routines to push the PAX. Read on to see what I decided. We mosey up to Mr. Paige’s sculpture for some warm-up. Warm-ups: GM, calf stretch with merkins x10 between each calf stretch, Sir Fazio, seal claps, overhead claps, air presses. [Read More]

disco-duck quiver theismann traffic-cone www

Millennial Mayhem

Posted on February 18, 2019 | 3 minutes | 440 words |

‘Twas a lovely morning on the border of Cary and Apex, where Miss Laura Duncan once cooked some chard on a stone. 18 men gathered to pay tribute to the Millennial generation with a goal of 2000-count exercises: 1000 reps and 1000 meters of running. Dodging the expected deluge of rain, we had a fine time in the cool, soggy gloom…one might even say “moist.” YHC had found the Millennial workout on the Exicon and thought it would be a great way to challenge the PAX to a well-rounded beatdown. [Read More]

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What Do You Get When You Cross A Frog With A Duck?

Posted on February 16, 2019 | 2 minutes | 357 words |

Kermit and YHC had been talking for a while about co-Q’ing Phoenix, and when the day finally arrived it was rainy and warm, perfect weather for a frog and a duck. The old duck took the first half, the young frog took the second. Warm-Up Start off with the Pledge at the Flag, then mosey down to the lower lot, with some butt kickers along the way, then circle up for side straddle hops, hillbillies, good mornings, copperhead merkins and copperhead squats. [Read More]

What the Ruck! A great change of pace, literally! Time is of the essence.

Posted on February 16, 2019 | 2 minutes | 312 words |

Date: February 15, 2019 QIC: WWW AO: Rolling Stone PAX: Angry Elf, Bartman, Cataracts, Disco Duck, Ezekiel, Geek Squad, Hot Cakes, WWW Rucking is, in my opinion, the best workout for fellowship without losing your breath. Oxygen is essential when working out, so when I do the normal boot camp workout I speak very little because I need my brain to concentrate on one thing … breathing. As you are rucking at a decent pace (walking), you can talk and not gasp for air. [Read More]

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