silver-fox

Skip to My Lou, Birthday Merkins, and Name Your Karaoke Go-To Song (because your life may depend on it)

Posted on February 4, 2021 | 2 minutes | 354 words |

It’s a good day when you can get 14 HIMs posting to an AO when the temps dip below 0 C. That was the case this morning, so will need to keep moving. Warm Up Following the the standard disclaimer and signing of release forms, mosey to the parking lot at the baseball field. Standard warm up consisting of SSHs, Good Mornings, Steve Earles, Sir Fazio arm circles, Grundle stretch, calf stretch, and 25 Merkins. [Read More]

Killa Beez

Posted on January 22, 2021 | 2 minutes | 419 words |

Taking the Bounty Hunters creed for the first time so I had to show up strong, right? Harnessing inspiration from a few classic Wu-Tang Clan songs and some old IronPAX legendary exercises, I crafted together 45 minutes of what I hoped would be a challenge for the PAX. To add icing to the cake, quite a few of those in attendance were already complaining about what Triple Lindy did to their rear-ends the day before. [Read More]

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A-Team (6 Years Later)

Posted on January 4, 2021 | 4 minutes | 802 words |

The title of this backblast is a tip of the cap to Nabisco’s original backblast title “A-Team” six years ago. Just like his Q then, my Q today was flawlessly executed. 16 pax 6 years ago, 26 today (27 pax at COT having McCants join us - which is perfect as he was there 6 years ago with 75%) showed up to help YHC celebrate. I enjoy recreating this beatdown each year but with some modifications. [Read More]

little bit of the POGL Goodness

Posted on November 24, 2020 | 1 minutes | 122 words |

Pledge Mozy to church circle up for warm up (SSH IC, Imp Walker IC, Merkins, Mtn Climbers, Plank Jacks) Thing 1 grab yourself a softball/melon sized rock circle back up and drop it quick mozy around the church Circle Up & Squat Hold for the six Plank hold 1 arm reverse fly with rock Plank hold Skaira with rock held high Circle Up & Squat Hold for the six Standing Rock raise side [Read More]

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Once you're soaked, you can't get wetter

Posted on November 13, 2020 | 2 minutes | 346 words |

3 valiant PAX posted yesterday morning in the monsoon. While Jango Fett couldn’t handle the rain, Silver Fox, Deuce, and YHC could. Once we embraced the rain, it all got better…until the workout started. FIA was out in force, we looked pretty pitiful (but fierce) with our small merry band of warriors. Here’s what we did: Bounty Hunter 12 NOV 2020 0530 - Welcome, Disclaimer, Pledge 0531 - Mosey around field and onto turf [Read More]

deuce silver-fox tang

Disclaimer: We Won't Run.

Posted on November 11, 2020 | 3 minutes | 442 words |

YHC hadn’t posted since Hot for Teacher last week as I was dealing with a bum ankle, so when coming up with a plan for this morning, I thought it’d be a good idea to limit the running and just hit upper body hard. I announced to the group how unprofessional I am and made a disclaimer that we wouldn’t be doing a lot of running. I quickly realized in the first mosey that the ankle was feeling pretty darn good so I changed my plans on the fly and incorporated the worst hill I could find. [Read More]

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Full Metal Snip'n

Posted on November 4, 2020 | 2 minutes | 216 words |

Twenty-one PAX made it out to Full Metal Jacket Tuesday morning for an Election Day workout. It was my 1-year F3 anniversary and South Cary came to support. At 530 AM, we said the Pledge, and off we went. Warm up Jog over to the parking lot near the baseball field Good Morning Arm Circles (Front/Back) SSH Calf Stretches Merkins First » Two-circle DORA Mozy up to the main circle off the second entrance. [Read More]

Dodgerless Point Break Vanilla Beatdown

Posted on October 21, 2020 | 2 minutes | 229 words |

16 Pax showed up on a unseasonably warm October morning including about 5 of the standard EC runners. Started with the pledge and circled up. Was prepared to start off with 15 burpees if there were any Dodger fans in the house but no one took the bait. Did the usual Warmarama instead with SSH, Good Mornings, Tappy Toes, Box Cutters, Homer to Marge, Runners Stretch and Squat Holds. Mosey to the Main Pavilion doing butt kickers, high knees and Karaoke on the way [Read More]

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Truly This Is the Way

Posted on October 8, 2020 | 7 minutes | 1341 words |

So I have this reoccuring nightmare where I wake up and Term Paper is–wait, Smokey told me not to use real names–so where “John Marriott” is–wait, Smokey said I can’t benefit from any therapy until my check clears. We’ll get back to the nightmare later. Suffice it to say that whenever I run into “John Marriot” at a workout I make sure I am not dreaming by pinching him. In my nightmare, “John” has a high pitched voice and sounds like a smurf getting their tail pulled when you pinch them. [Read More]

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Herding Cats for COT

Posted on September 21, 2020 | 2 minutes | 289 words |

Big crowd mulling around outside the gates. One FNG – disclaimer given. Pledge and we are off. Mosey through some parking lots followed by a few traditional warm up exercises. Head to the lot near the shelters for some pickle partner lunge, run, HRM circuits Shelter for 11’s with Dips and Irkins Crimson suggests heading to powerline hill to find Chewie and Bootlegger Run to crosswalk doing 3,6,9, 12…24 monkey humpers at each lightpole [Read More]