ezekiel

10 HIMs joined us today for a beautiful July 3rd morning. No FNG’s Intro, Yogi gave us the mission statement and then we pledged Mosey around the parking lot and circle up for a warm up Good mornings Side Straddle Hops Sir Fazio Arm circle (front and back) Imperial Walkers Control Freak Merkins THANG 1: Mosey around the lot to pick up coupons (center blocks) and partner up Partner 1 did Rock Your Body with the coupon Partner 2 bear crawled 1 light pole down the parking lot and lunged walk back We did this for 15 minutes Thang 2 Mosey over to the pull up bars for a round of Cindy (15 minutes) [Read More]

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]

Pre-Blast 2 courageous men joined YHC at Rolling Stone post-ECPYP@GT for almost 2 miles of Ruck-and-Roll. The Warmup No warm-up. Just roll. The Thang Ruck around the soccer field, exit the school property by the trailers, continue at ~14 min/mile pace to the Preston Circle On one side of the circle, perform: 10 OH Presses (with your ruck), 20 St. ‘Mericans (with your ruck on), 30 LBCs (with your ruck on your chest), 40 squats (with your ruck on). [Read More]

Filling in for the legendary @www is no easy task. Prepped the workout and all plans are in place. Until Texas Ranger posts on slack “might not be enough cinders”. When I showed up on site and ran quickly to see the cinder count, I thought I should be good with about 10 or so Pax standing around and roughly 9 min to “go time”. But… cars continued to roll in and by the time we began it was 19 solid HIMs waiting for some fun. [Read More]

It won’t be 10, but ya boi will lock it down this week, so let’s go. -- To start: Heavy hearts across F3 Raleigh and beyond after hearing the news that Warchild (Alec Romulus) lost his battle with addiction this weekend. He was way too you. We lifted up him and his family through a moment of silence before the workout and many of our pax were in black from head to toe. [Read More]

Date: 6/14 PAX: Banjo, Biner, Burt, Chinese Downhill, Disco Duck, Ezekiel, Geek Squad,GTL, Hi-Liter, Largemouth, Liverpool, Ma Bell, Old Maid, FNG Outbreak, Peeping Tom, Shut In, Spit Shine, Torpedo, Two Factor, WWW I have to prepare for this Q because this AO attracts all the runners. Disappointment is out of the question but it does worry me. When you have Carpexrunning legends like Largemouth, Old Maid, Ma Bell, Hi-Liter and the soon to be up and coming you got to put together something that will challenge them. [Read More]

Date: 6/12/2019 Pax: Triple Lindy, WWW, Theisman, Frisco, Meatloaf, Sega, Ashbury, Snooze, Intimidator, Baiter, Freebird, More, Wichita, Everyready, Alamo, Ezekiel, Hotty Toddy, Balut Pledge of Allegiance Warm-up: Mosey, GM’s, WM’s, backwards run, 20 burpees (courtesy of Frisco and Intimidator) Thang 1: 25 pull-ups done in sets of five alternating the grip each time Thang 2: A plank set Thang 3: Partnered up and partner one ran to other side of the parking lot while partner two did some ab exercise. [Read More]

Here we are! My first ever Limited Run Q! I’d been to Claymore once before (and Tortoises about 3 times), but limited run always makes me nervous… nevertheless here we are. 6 for EC down to Lake Pine and back via the Greenway. FNG Check / Disclaimer / LET’S GO Warm up: GM / IW / SSH / HB / SFAC / rSFAC / OC / CP / Merkins / MC / PJ / Calf Stretch [Read More]

We moved, we sweat, we got going like a turbo vette! It was a swampy morning at Gran Torino, so we just jumped into it. Warmup: Good Mornings - Pretty weak on the Nature Boy imitations SSH Merkins LBC’s Merkins We’re off The Thang: 4 groups of 2, one group of 3 on the soccer field. We ran opposite directions around the perimeter of the soccer field, and met for 10 LBC’s. [Read More]

Pre-Blast 13 HIM refused to sell themselves short at #ao-wed-tortoises. Today exemplified #ISI. Honored to work with y’all! The men of this “limited run” AO just crushed the major components of a full Murph. Whether you say you can or say you can’t, you’re right. The Warmup Pledge of Allegiance at the flag Run around the top lot, backwards run, Karaoke Circle up for: GM, WM, Calf Stretch, 1 Leg Merkins, SSH, Hillbillies The Thang [Read More]