10/5/18, The Liuzzo Scale of Magnitude of Vanillaness

 Posted on October 5, 2018  |  2 minutes  |  272 words  |  

5 for 7800° EC 3 mile run around the glorious Symphony Lake. 22 were there for the start of the standard issue vanilla boot camp, one could not handle the pressure and had to leave early. After the Pledge of Allegiance, we jogged to the parking deck for a standard Shut-In warmup followed by 70 LBCs in Cadence. Then went down the stairs and got in position for BTTW 5 count down the line and back, then we did some more LBCs, then we partnered up for Dora 1,2,3 with 100 Merkins, 200 calf raises and 300 LBCs. [Read More]
adjacent  bluewater  build-a-bear  burt  coney  daisy  earhart  hermes  jigglypuff  joe-smith  kyrie  mufasa  ninjago  oofta  riptide  shut-in  smokey  staubach  term-paper  texas-ranger  titanic  tubeless 

The Rise of Netscape.

 Posted on October 3, 2018  |  2 minutes  |  288 words  |  

Warm-up 2 Laps - Brisk jog around the famous pickle 20 x Side Shuffle Hops 20 x Hill Billies 20 x Cotton Pickers 20 x Shoulder Taps Main Workout We started out with an old fashion Indian Run - Two Lanes to the infamous Bridge. The heart of the work included a Bear Crawl to center of bridge, then followed by Lunges to the other end. 20 Merkins, then Lunges back to center of bridge, followed by a Bear Crawl and finished with 1 Jump Squat (Explosive Squat). [Read More]
adjacent  astro  bluewater  disco-duck  hermes  joe-smith  lite-brite  nipchee  ollie  oofta  sewer-rat  sparky  term-paper  titanic  yoga-mat 

Dora Murph for Virgin Q

 Posted on August 30, 2018  |  1 minutes  |  114 words  |  

Great morning for my Virgin Q. Adrenaline was flowing The Warmup: Mosey down the road to Lochmere Stores parking lot, Do quick feet, backwards run and butt kickers on the way 20 SSH 20 Imperial Walkers 5 Burpees OYO 10 Runners Stretch, each side 10 Good mornings Thang 1: Mosey down to bridge underpass and back to Playground and continue Pearls On A String 20 Monkey Humpers 10 Burpees OYO Thang 2: [Read More]
bayonne  build-a-bear  cheese-pelt  hermes  hi-liter  joe-smith  oofta  staubach  term-paper  titanic 

The Forgotten Q

 Posted on August 28, 2018  |  3 minutes  |  467 words  |  

In case you haven’t heard BRR is coming up soon. Like next week soon. Like you won’t have to hear about it anymore for a while soon. Many, many moons ago Hermes suggested we all take Q’s this week and do running/hill repeat type work outs which we were all enthusiastic about signing up for. Come today and YHC forgot that he signed up to Q FWD. Fortunately someone was kind enough to ask me what we were doing that day which started the conversation of how I was the Q today and so on and so on. [Read More]
bartman  bayonne  build-a-bear  chanticleer  cheddar-bo  chipper  dice  fluoride  frisco  gas-leak  lite-brite  macho-man  oofta  red-lobster  sparky  sputnik  texas-ranger  titanic  yoga-mat 

We didn't spell anything, but we ran and did stuff

 Posted on August 24, 2018  |  3 minutes  |  604 words  |  

Perfect morning for a workout, good crowd, 1 FNG (EC’ed by the elusive Navin who did not show) Warm up Mozy to one of the adjoining lots – wait Navin has arrived SSH x 15 Merkins IC x 10 Plankjacks IC x 10 Low plank hold - 5 count around the circle The Thang Form small squads for Indian Run so that each group has someone with a headlamp Route – greenway to Kildaire Farm, and then follow road back into the park, cut behind 2nd baseball field to office park and then back to shovel flag. [Read More]
bartman  bayonne  bluewater  build-a-bear  chanticleer  cheese-pelt  denali  hermes  jigglypuff  michelob  navin  oofta  poolie  saban  shut-in  squatter  term-paper  titanic  wonderbread 

Watch Out For The Dog Jogger

 Posted on August 21, 2018  |  2 minutes  |  355 words  |  

3.5 mile EC run with YHC, Hermes, Build-A-Bear and Largemouth. No FNGs, but I meet Titanic and Daisy (as in the B.B. gun) Rolling Stone was supposed to make an appearance, but when we started there was no Bartman to be found. Later in the workout, a strange and mysterious light kept appearing on the bridge. Some thought it was a walker, or a biker, others a runner, still others a dog jogger. [Read More]
bartman  build-a-bear  chanticleer  daisy  flip-flop  hermes  jigglypuff  largemouth  oofta  sosa  squatter  staubach  texas-ranger  titanic 

Wow! That's a long hill!

 Posted on August 14, 2018  |  3 minutes  |  452 words  |  

What’s a good way to prepare for the BRR AND enhance overall stamina and endurance at Flirtin’ With Disaster?? The hill on Cary Parkway, of course. But you can’t just run the hill, you’ve got to throw in some exercises as well. All FWD regulars are intimately familiar with this hill, and it shows up in probably 1/4 or more of the workouts, and normally stopping at designated lightposts for Merkins, or Burpees, etc. [Read More]
bluewater  build-a-bear  chanticleer  cheddar-bo  chipper  dice  grease-monkey  hermes  joe-smith  lite-brite  mufasa  netscape  ollie  oofta  staubach  term-paper  titanic  whirlie 

Here we go again

 Posted on August 13, 2018  |  2 minutes  |  352 words  |  

After an already fun-filled week (BroGa, evening yog, #ruckTheMaynard), a stroke of good fortune allowed YHC to Q at Slippery When Wet on his birthday. 13 hearty PAX turned out to help me get started on my 44th trip around the sun. Plenty of #InvisibleShirts in the mix for the EC runners, and a fair bit of gloom to start us off. With the 1975 playlist in full swing, we did an awkward pickle run and circled up for. [Read More]
bartman  bluewater  build-a-bear  denali  earhart  horatio  jigglypuff  joe-smith  oofta  shut-in  term-paper  titanic  wonderbread 

Site Q Duty

 Posted on August 1, 2018  |  1 minutes  |  213 words  |  

Maybe Hi-liter thinks it is at 5:45? Maybe he is late? He has been here for a 5:30 start. Humm, I guess we will stay close in case he is late. Hi-liter leads a lot so when his alarm didn’t go off and he was a no-show for FWD I was happy to step up and exercise my Site Q duty to lead the Q. Warm Up - Run and circle up by the park back to the flag for for SSH, GM, Merkins, Hill Billies, PJ, MC [Read More]
aristocrat  build-a-bear  chanticleer  chipper  lite-brite  mikes-way  ollie  oofta  sosa  staubach  titanic  wkrp 

A Good A Spot As Any

 Posted on July 27, 2018  |  3 minutes  |  495 words  |  

EC Run @ 5:10: YHC, Largemouth, Chanticleer, Denali, Chipper, Hermes, Build-a-Bear, Term Paper Lately I’ve been curious what a workout might look like if we never leave the Warm-Up Circle. Today we found out. To help, I brought some fun toys to play with. An agility ladder, jump rope, 40lb sand bag w/ handles and a 30lb sand bag w/o handles. 5:44:30 I give the disclaimer to FNG Cheese Pelt. 5:45:00 we run 50 yards from the upper parking lot to the lower parking lot. [Read More]
build-a-bear  chanticleer  cheese-pelt  chipper  coxswain  denali  freebird  hermes  largemouth  oofta  squatter  term-paper  titanic