hermes

Eagerly anticipating my VQ, I awoke at 4am and couldn’t go back to sleep. Birthday VQ, co-Q with Ma Bell, our illustrious Nan Tan. Rolled in to Bond Park about 15 minutes early to setup cones for the workout in the parking lot; realizing I could just of used the parking lots lines instead. Live and learn. Already waiting for mumblechatter regarding what the cones were for. Got my rocks set up and placed a record sized Weinke under said rocks. [Read More]

2 fresh, clean, bright, pink head bands provided by Bert. Hey do you know who signed up to Q? Really? Hey do you want to do it? No, I got it. Does anyone know what time it is? Thanks Smokey. 2 Minute Warning, 45 Second Warning… Disclaimer was given for 2 FNGs. Jog around pickle, circle up for warmup- SSH, GM, Hill Billies, Merkins, Mtn Climbers Run to bridge, inverted sunrise to wait for the six. [Read More]

Mosey up to Ederle for warm-up: ssh, imp walker, good am oyo, mtn climbers Jog South on Ederle and then to bottom of Avenue of the Estates hill. Run the Hill to gate, 10 burpees, run to the bottom, 10 assorted merkins of choice, repeato repeato…… till time called. Me thinks 8 rounds were completed. Plank or pick up the 6. Indian run back to start for assorted Mary. Prayers for Fluoride’s brother and couple others [Read More]

Beautiful almost gloomless morning for 13 PAX including FNG - GMO! A disclaimer was provided by our resident counsels Joe Smith, Esquire with assistance from McCants, Juris Doctor And we were off for the Warmup: Jog through the concrete balls, karaoke around the pickle, circle up - SSH x 20 - GM x 15 - Sir Farzio Arm Circles x 20, reverse x 20 - Hillbillies x 16 - Plank Jack x 20 - Mtn Climbers x 20 The Thang: Run to the bridge for silent People’s Chair to watch the sunrise and BTTW to watch the sunrise inverted 11’s - Burpees at the end of the bridge, cadence sumo squats at the center BTTW to watch the sunrise and to let the 6 catch up. [Read More]

Monday morning and Kryptonite is upon us. Eight A-Team defectors ponied up for a stroll around Regency to see the estate. Let’s see how the upper crust lives: COP - SSH, GM, MC, and HB (you know the exercises) Four man IR - Run up the Hill to Regency Woods. #kryptonitesignaturehill Plank Four man IR to Richelieu - Break your team into two teams for three laps up the hill to the crazy cul-de-sac (I love writing that word - makes me laugh). [Read More]

So this was my 3rd F3 workout in 24 hrs and I was feeling a little tired but looking forward to Qing probably my favorite workout location. There are so many options and there is even a parking deck! WARM UP: SSH, Good Morning, Imperial Walkers, Plank Jacks, and Merkins. We added some high knees, butt kicks, and Frankenstein walks on the way to the Page Walker House. DORA 123: Partner up and then 100/200/300 – Box Jumps/Australian Pullups/LBCs while the other partner takes a lap around the parking lot. [Read More]

A perfect Wednesday morning for a Shakin-not-Stirred workout: temps in upper 50’s and mild+ humidity. There were a lot of F3 men milling about the shovel flag by 5:40 a.m., many of which were covered in sweat after the 5:05 a.m. F3 Insomnia run. By 5:44 a.m., men had split up into Vesper running group and the classic SNS bootcamp group. There was a singular flip flop that someone tossed in the center circle of the classic SNS bootcamp group, then I stepped into the middle which added another singular Flip Flop in the center circle. [Read More]

A couple things you should know before I start telling you about the workout. I completed the workout with my M and she approved. Also, I am a fan of christian rap and had this song in my head when planning the work out: Link (Lecrae (ft. Trip Lee & Swoope) - Falling Down) WARM UP Fast feet and lines - find a line, 10 secs on, 10 sec rest for 4 mins. [Read More]

After my long commute from Apex up to DZ, I was greeted by 13 PAX ready for a good workout. Burt had saved up 6 days of mumble chatter and was in high form and brought a lot of fun this fine morning. Permit running in last minute, off we go around the “pickle” for one lap and circle up at the entrance for: Warm Up 10 Good Mornings 20 Side Straddle Hops [Read More]

Apocalyptic rain had fallen for the previous 24 hours and was going strong with this Pax stepped out into it Tuesday am. Whatevs…bring it YHC thought. He had done this before at his previous Q at FWD. Nothing new and just a reason some Pax use to fartsack. But the numbers came and 10 souls got out into it and did some work. That is what this thang is all about. [Read More]