old-maid

30 Men took the hill this morning at SNT 11 of those men choose to Vesper. Two different groups one ran 4 and the other ran 5 today. The ones who went to shaking not stirred got some full court pressure in honor of march madness. High tempo GO workout. Warm up Run to the parking lot 15 x SSH 15 x Good morning 15 x frankensteins 15 x Merkins [Read More]

Insomnia: Callahan, Flip Flop, Hermes, LargeMouth, Open Out, Shut In, YHC Vesper 4: Riptide Q +many (to be added) Vesper 5: CK, Hotspot, Michelob, PBX, YHC 7 for Insomnia! Callahan, Hermes, Open Out, Shut In, LargeMouth, Flip Flop, YHC. Large and Flip ran and chatted away while the rest of us brought up the 3 and the 6. Covered 4+ miles in 8:38 overall pace, nice work all. 5 (plus one) for Vesper 5 route today. [Read More]

A cold, wet day scared away most of the PAX but 10 hearty souls joined me for an early morning beatdown. As one of the tenants say, rain or shine, cold or hot, you will post to a workout. I briefly thought about shelter work today but, nah, we will warm-up on the running and workout I had planned (mostly). Run over to the curb and start with some quick feet to get the blood going then head-off into the gloom (watch out for Lake Ma Bell Nature Boy! [Read More]

Q: Term Paper YHC arrives at Rush Hour a few minutes early to limber up his creaky body while waiting for the EC boys to arrive. Banjo and Old Maid emerge from the parking deck and we are off Warm Up SSH x 15 GE x 8 MC x 15 The Thang Mozy through downtown Cary periodically stopping for a set of 4 Corners, alternating between 5 burpees 10 left/right lunges 15 merkins 20 squats and 10 double merkin burpees 15 reverse lunges 20 wide grip merkins 25 jump squats [Read More]