moped

Lonely EC run and a small group this morning. Wrench was already out in the gloom on a 9 miler and Callahan set out for a little appendix-free mosey. We welcome out of towner Fudd, and off we go. **Warm-UP **Mosey down the street for some Good Mornings, Windmill, SSH, Steve Earles, Thrusters, Plank Jack, and Mnt. Climbers. Mosey to Middle school track **Thang One **Starting at the “Twelve O’Clock” position we Prisoner Run around the track stopping at the 3, 6, 9 & 12 positions and completing the same number of reps of called exercises: Diamond Merkin, L/R Jump Lunges, CDDs, Jump Squats. [Read More]

3 for EC: Chipper, Flip Flop, Francois. 1 ran to BO from his house ~3.4 miles: Pierogi Humidity at time of Bootcamp: 91% Dew Point at time of Bootcamp: 74 Tank Tops at time of Bootcamp: 41.6% (weak) At 5:45 sharp YHC orated a perfect F3 and COVID disclaimer…..only to be badgered by Callahan that it was taking too long. Callahan (and it was obvious he woke up on the wrong side of the bed) said “I am ready to workout”! [Read More]

Had lots of concepts and ideas in mind for Wolverine this morning but decided to keep it simple this morning. Warm-up / Thang / Mary: We ran from Davis Drive Park to Bond Park stopping every now and then for exercises which may or may not have included irkins. Once in Bond Park we did a coupon set of curls, rock rows, tricep extensions and overhead presses (15x each) with five burpees in between. [Read More]

Luckily, YHC was in bed by 10:00, so plenty of rest before the Q at SNS. But, it was a long day. It was my day to home school my two girls so the M could work. After dominating the Letterland lesson, we crushed counting to 100 by fives and tens. I was mentally exhausted. YHC did rebound for science and P.E., and then, in the spirit of my kids missing being at school, cooked up some droopy square pizza for lunch. [Read More]

YHC’s Q tour continues. Ain’t gonna lie… I have a love/hate relationship with the Q sheet. Love the fact that I can snag some quality spots last minute. Wouldn’t mind it being a little more difficult. Get out there and grab a spot. You will love it. The PAX may love it. I may not love it but that’s ok. Warm up During the EC (see NMS for more on that) I noticed that the rock pile near the flag is a bit low on small-sized rocks. [Read More]

A cloudy 73 degree day in downtown Cary. 8 men showed up for a Rush Hour beat-down. Welcome back Chewie after back surgery. Warm Up 5 burpees Good afternoons “mornings” Fazio arm circles Overhead clap Seal clap Calf stretch with merkins Squats Thang 1 4 exercises blended together at 7 corners 5 burpees 10 merkins 15 mountain climbers 20 jump squats Thang 2 Ramp work: Bear crawl up first section, 5 burpees Lunge walk next section, 10 merkins CRab crawl next section, 15 mountain climbers Frog hop next section, 20 jump squats Reverse on way back down Thang 3 [Read More]

Despite Bartman setting the bar pretty low for Site Qs (here), I still think I manage to limbo it more than hurdle it. Having missed the past two weeks at FOD due to illness and fartsackiness, I was on the hook for the Q today. Since, as the site Q, I was my own back-up, I kinda sorta had to show. I think there is a lesson here… Beaker’s Beginnings (The Warm-Up) [Read More]

One year ago I showed up to Apex Nature Park on a Monday and asked some guy named Disco Duck if this was the “workout group.” A couple of days later I’m running laps next to a dude with a monkey taped to his crotch. To try and sum up even just one year of highlights and memories would be a muggo sized feat. The current task at hand is to provide a worthy beatdown to the 32 PAX that chose to grace FOD on a beautiful Tuesday morning. [Read More]

YHC, Michelob and Largemouth for a 4 mile “Hope we don’t get lost and it turns into a 9 mile” EC run. It’s been awhile since I stepped out of the corn stalk onto the Field Of Dreams, so it was nice to be back and see all the smiling faces…and Banjo. No FNGs so off we went. Quick run around the lower parking lots and circled up. **Warm Up [Read More]

Some of you know I am on a mission to go through the Exicon A-Z over the course of many workouts. Today, 16, took part in Exicon D, E & F. 4 came in strong for IronPAX. Warmup - Duck & weave (probably to never make another showing) 10 Daisy Pickers Thang 1 - Descending Deconstructed Double shot of jackees at each light pole. Perform the deconstructed jackees, decreasing by 1, and run to the back parking lot. [Read More]