rooney

The Slack- and Twitter-spheres were abuzz for the first 75% of yesterday which led to a steep dropoff - all pointing to some unproblematic numbers for the 5th of July. Our suspicions were confirmed! FNG Check - Mission Statement - LET’S GO Run out to Evans and hang a left. Pause at the corner for Good Mornings, then turn onto Apex Barbeque back into the park for warmups consisting of IW / SM / CS / SFAC,OC,rSFAC,MN / CP. [Read More]

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]

Fresh out of Q School was feeling ready to run a clean workout. Hit the snooze a few too many times today causing site Q’s Imp and Rooney begin formulating a backup plan. Thankfully traffic was light (imagine that) and YHC arrived in time to give the one minute warning. No FNGs, give a disclaimer-ish and we’re off.. Warm-up Mosey 3/4 of the way around the soccer field track to the parking lot SSH, Merkins, Runners Stretch, Merkins, Imperial Walkers The Thang - Tour de Apex [Read More]

This is the second Q for YHC, feels good to be leading again. If good things come in 2’s it must be twice as good to get 4. . . so let’s go with that Let’s Go - 4.1 Disclaimer Pledge Mosey around the parking lot to the front of the church I bet it’s like four 10ths of a mile. . . Circle Up - 4.2 Four rounds of 10 stretches, 15 merkins, and 20 side straddles hops Round1: Good mornings, standard merkins, standard side straddle hops Round2: Abe Vigodas, diamond merkins, smurf jacks Round3: Cotton pickers, ranger merkins, seal jacks Round4: Chinooks, wide grip merkins, red bull smurf jacks (yes it’s in the exicon. [Read More]

The sun comes up early these days. Early enough for an old guy like YHC to be able to make out most of the faces gathered around the shovel flag at about 0543. As the garmin strikes 0545, there are 21 PAX who pledge their allegiance, then follow the Q as we all mosey into the bowels of Apex Community Park. Warm Up SSHs, Good Mornings, Steve Earles, Moroccan Night Clubs, Overhead Claps, Plank Jacks, Calf Stretches, and 10 burpees OYO. [Read More]

The first weekday morning after i turned 49 was glorious. 18 strong filled what is left of the parking lot at the darkest of all AOs (unless it is within a week of the summer solstice). We congratulated Build a Bear and jigglypuff on their EC (after which Puff headed home), then we had a moment of silence for our brother War Child. After this sobering start to the day, we were off. [Read More]

Thanks to the 32 PAX who showed up for my VQ today. I think overall it well. Started with Intro/ Disclaimer… no FNG’s Pledge Follow me down to the Thales School parking lot for warm ups Warm-ups Good Mornings Imperial Walkers Side Straddle Hops Merkins Thang One 2 lines and Indian Run from Thales over to the Town Hall Diamond We did a Plank Hold while we waited on the 6 While still waiting on the 6 we did a squat hold. [Read More]

The day didn’t start just like any other day. The FartShat was oh so close, butt didn’t rear its ugly head till the drive home from work, but that’s another story. With BRR around the corner, 94 days to go, the training has begun for many newbies and veterans alike. And feeling a little behind the curve following last years nipple run, it’s time to get into hill shape. Warm Up jog around the parking lot and circle up for various warmup exercises including runners stretch. [Read More]

This YHC celebrates a 1 year anniversary with a Bells Q right where it all started. Enough about that! My playlist was off this morning not knowing the entire Meatloaf family would make up for a 1/3 of the morning PAX. Once the Meat wagon arrived we began on-time as always. Disclaimer, Pledge and of we went about 6 feet away. Morning Warm-ups included KB Hamstring Stretch, Good Mornings, Sir Fazio counter and clock with some seal claps. [Read More]

BIG. DAY. IN. CARPEX! 37 HIMs of all ages, including one FNG gathered at Apex’s finest Friday AO. YHC and WWW have the Q for what was anticipated to be a large, raucous crowd BEGGING for a beatdown. F3’s mission is recited, disclaimer is exclaimed, and allegiance is pledged. Mosey to the big circle for… Warm Up Good mornings, SSHs, Calf Stretches, A few sets of merkins, plank jacks and Steve Earles. [Read More]