hi-liter

19 Murphs in 2019 (1 of 19)

Posted on January 3, 2019 | 1 minutes | 99 words |

Pre-Blast 10 HIM for the first of 19 Murphs (in 2019) at BH. The Warmup Pledge of Allegiance at the…the site Q didn’t bring out the flag so it wouldn’t get wet?! 10 penalty burpees. Run like 10 yards, circle up for…Smokey and Joe Smith request the shelter for warmups…so we dropped for Superman Holds and WWII sit-ups. We also did a few GMs. The Thang Do a Murph (run to Baucom Elem. [Read More]

New Year, new SNS

Posted on January 2, 2019 | 3 minutes | 428 words |

After a rousing start to 2019 at the 1/1 convergence, it was great to see 32 more PAX lined up to continue getting after it in ‘19. No FNGs, you all know how this works, so let’s go.Quick turn at the end of Billy Run Road back to the parking lot, circle up: SSH x20 IW x19 Standard merkin x20 Mountain climber x19 Thang Count off by threes and mosey to. [Read More]

Another trip around the sun...

Posted on December 31, 2018 | 2 minutes | 384 words |

13 optimistic HIM showed up in the gloomiest of glooms to ring out the old year in style. YHC was looking for a way to celebrate 2018 while looking into 2019 filled with hope. Being the 365th day of the year, a theme emerged. 365, you say? Could it be another Hi-Liter style burpee-fest?, the PAX wondered aloud. Read on to find out… Warmup After a quick tribute to our nation ‘round Old Glory, we moseyed to the basketball courts. [Read More]

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PopUp CSAUP: The Burpee 400+

Posted on December 29, 2018 | 1 minutes | 68 words |

Pre-Blast

12 for the first ever PopUp CSAUP: The Burpee 400+
We crushed 420 burpees and covered 2 miles in 60 minutes.

The Warmup

Pledge of Allegiance at the flag
Run around the pickle, circle up for: 5 GM, 10 WM, 10 mountain climbers, 10 merkins.
Run to the parking lot exit.

The Thang

PAX alternate calling 20 burpees OMD. Walk/jog between each set. Do 420 total.

COT

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You Still Have 20 Minutes Left!

Posted on December 28, 2018 | 3 minutes | 444 words |

From the day the sign up sheet for Grand Torino was posted I have been eager for the opportunity to Q Carpex’s newest high tempo site. For the last month many decisions of where to posted were based on what I thought would best prepare me to lead the type of PAX that frequent GT. With the exception of a little sleeplessness last night I felt as prepared as I could be when I rolled up at 0515. [Read More]

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Pain Stick Party

Posted on December 27, 2018 | 2 minutes | 234 words |

Pre-Blast 8 for a pain stick party at BO. YHC worked with the fellas to make sure we ALL counted during exercises. There’s only one way to learn to count cadence when you Q a workout… You have to practice by counting aloud when someone else is leading. It is definitely more difficult to breathe, but that’s the point: you learn and grow stronger. WWW led the pace back to the flag. [Read More]

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10 and 6 in the Deck

Posted on December 20, 2018 | 1 minutes | 115 words |

It was raining and windy as pax converged at the flags planted by the EC runners at NCMA. Fava, like a pro, ran us to the parking deck where he clearly had a beatdown ready to throwdown. The Thang: We did a Beast, We did 3 sets of 7 by 7s (Chad had difficulty) We did wind sprints with a burppe ladder We did a ladder up the deck stopping for knee tucks and star jumps [Read More]

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Not That Kind of Chase

Posted on December 20, 2018 | 1 minutes | 195 words |

Pre-Blast 8+2 HIM joined YHC for yet another mileage record: 3.44 miles…this time at FC. The Warmup Pledge of Allegiance at the flag Run down Andy Hill, up and around ending back at the school portico. Circle up for: GM, Windmills, Cotton Pickers, 1-Leg Merkins, SSH. Partner up. ****The Thangs Chasing Esau: Partner 1 drops for 1 My Favorite Burpee while Partner 2 runs around the traffic circle. Partner 1 runs to catch Partner 2. [Read More]

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The Making of A Champion

Posted on December 19, 2018 | 3 minutes | 633 words |

The idea for this workout just fell into my lap. On Tuesday, there was some debate on Slack about what it takes to be a champion. Some would posit that showing up and staying makes you a champion. YHC would posit that deciding to get up at butt crack of dawn to attend a workout and sticking around is laudable, but is just a prerequisite to becoming a champion. Since YHC is the QIC, YHC gets to decide what constitutes a champion. [Read More]

The Core Principles

Posted on December 18, 2018 | 2 minutes | 368 words |

FNG Check / Disclaimer / Cast the Vision / FOLLOW ME.. two feet away for: F3 Workouts are FREE of charge. Warm Up -Failure to Launch -Rockette Hillbillies -Erkin x 15 -Erkin x 15 F3 Workouts are Open to All Men. Run to the far parking lot for Daft Punk 7s with World War 1 Situps and World’s Worst Merkins F3 Workouts are held Outdoors, Rain or Shine, Heat or Cold. [Read More]