grease-monkey

It seemed simple enough. Run around Bond Lake and stop and do exercises every tenth of a mile. I’m just not sure where my calculations went wrong. Was the warm up too long? Was the PAX too slow? Was the rampant Mumble Chatter too mumbley? Perhaps it was the shared fear of tripping over a tree root or coming in contact with poison ivy. Maybe it was having Disco Duck’s recent copperhead snake warning ringing in our ears, trying to figure out who was going to carry Liverpool out of the woods if he gets bit again or was Grease Monkey’s silent protesting slowly spreading through the PAX. [Read More]

A balmy 71 degrees this morning did not scare off several EC runners including YHC, Largemouth, Michelob, Chanticleer, Chipper, Ooofta & Staubach. All familiar faces this morning, so off we go for a little traveling warm up around the lake. Stopping a few times for Good Mornings & Windmills, then again for Imperial Walkers and SSH, then again for Mnt. Climbers and Merkins. Final stop was the start of the bridge where we walked on our hands (feet on top of bridge) across to the other side. [Read More]

YHC’s goal for the SNS beatdown….don’t stop moving, and engage the core! My challenge to the PAX and future Q’s is to engage the core, and step up the numbers….it doesn’t have to wait for Mary! Though a fine 6-pack…this is NOT what we are talking about! Warm up Quick jog to the community center parking lot, backwards run in a circle to capture the 6 SSH Merkins Calf Stretches w/wide-grip merkins enough…. [Read More]

Pre-Blast 7 supermen at Kryptonite for 4.1 miles of full body bliss. The Warmup Pledge of Allegiance at the flag. Run 1.2 around the lots next door for to get the blood flowing. Circle up for: GM, WM, Groiner Merkins. The Thang Deconstructed Burpee Double 11’s: beginning at the bottom of the hill, 10 Merkins, at the top of the hill, 10 Frog Ups, at the end of the circle in the service drive, 1 Prisoner Squat, back at the top of the hill, 1 Star Jump. [Read More]

SWW remains one of my favorite AO’s and with the stash of CMU’s (Cinder Blocks) acquired by Bayonne….it’s even more versatile! I try to keep most of my workouts to fairly high-tempo, constant movement type stuff, and I also try to ensure we hit at least one lesser-used muscle group. Today was no different and the targeted lesser muscles were the back and hamstrings. 25 HIM’s showed up to see what was in store, and I’m not one to disappoint! [Read More]

Mall Walkers: Chinese Downhill, CK - These guys walked and talked. Mall Walkers with Backpacks: Hotcakes, Skipper, Carvana - These guys walked and talked with heavy stuff. Joggers: Hermes, Bogo, Denali, Largemouth, Old Maid, Hasslehoff, Hotspot, One Four, Coney, Chanticleer, Grease Monkey, Michelob, Bart, Half Baked - These guys jogged around and talked and listened to music. Baddass Bootcampers: Banjo, Build-a-Bear, Flacco, Franklin, Hi-Liter, Pivot, Saban, Sabre, Shut-In, Snots, Swag, Term Paper, Torpedo [Read More]

In the gloom, Girls Just Want to Have Fun! Warm-up With the mission stated, the disclaimer declaimed, and the pledge solemnly uttered, the Pax launched to the upper parking lot to circle up. The tunes were rolling and so were we for 2.5 miles over the course of the workout. It began with Side Straddle Hops Good Mornings Sir Fazio Arm circles forward and back Overhead claps Seal Claps Merkins Calf Stretch Thang One Warmed up, me moseyed to the kiosk for a set of 7’s up and down the hill. [Read More]

PAX: 2.0: WII, Swish, Taby, Sully, Chase, Little Bear, South Paw, Everest, Crosscheck FNK: Taylor (Mia), Gracie (Twinkle Toes), Micah (Neymar), Jacob (Sprocket), Ava (Finch), Aidan (Half Back), Tierney (Snacker), Adilyn (Blades) Dads: Chipper, Stolpinski, Doogie, Build-a-Bear, Michael (FNG), Norwood, Grease Monkey, Repeato, Peeping Tom, Prodigal, WWW Q’ing an F3 Dads workout was a first for me. It was actually a fun experience and I’d definitely Q again. I learned a lot which I think would help those who try to Q an F3 Dads: [Read More]

Warm & beautiful morning in Cary’s Bond Park for Shaken not Stirred – great group of hard workin’ men too! It was my pleasure to lead such a group & I thoroughly enjoyed it! No FNGs, only familiar faces. Started with the pledge & moved out to a close-by parking lot. The group was informed that this is F3 – modify as necessary! We rolled into: The Warm Up Circle up for SSH, good mornings, windmills, cotton pickers, calf-stretch merkins, mountain climbers, etc. [Read More]

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]