two-factor

Glory Days at Dante’s Peak

Posted on September 20, 2019 | 2 minutes | 343 words |

Mission: Revisit Al Bundy’s legendary four touchdown game for the Polk High Panthers with a football practice style workout Warm Up: Mosey around the outside of the park back to the end of the parking lot at a *medium* pace, stretch a little (good mornings / calf stretches) then pay the piper (59 SSHs (with a break for half time), one for every point the Dolphins allowed in Week 1, plank for a 43 count, one for every point allowed in Week 2, and 23 merkins for the spread in Week 3) - Tanking for Tua has a price, people! [Read More]

Andrew Dice Claymore

Posted on September 17, 2019 | 3 minutes | 581 words |

Dodecahedron Of Pain I had been really nervous about the day I was going to be asked to lead a workout. More or less hoping I would just blend into the background with the rest of the PAX. Mainly just because Im not usually a person who likes to be the center of attention, which its a literal requirement during a VQ. But when the guys I am close with decided VQ week was going to be when they did it, I decided to get over my nervousness and I signed up. [Read More]

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Odyssey Prep

Posted on September 16, 2019 | 3 minutes | 471 words |

Honestly, I had no plan when I started out yesterday morning other than to provide a solid beat down. After a quick pledge we were off to the lower parking lot. Why? Because I seem to always start there. Warm up Circle up for: Good Mornings Burpees to calm the mumble chatter SSH Sir Fazio Arm Circles Seal claps Some more burpees Mountain climbers During the warm up, Callahan commented that he had completed many burpees this week. [Read More]

My Buddy & Me

Posted on September 12, 2019 | 2 minutes | 415 words |

On Tuesday, YHC examined the Q-sheet for Bounty Hunter and noticed no one had signed up to lead the beatdown this week. I hadn’t Q’d in a while, other than the Sharknado co-Q with Rooney, so I decided to pick it up. 16 pax showed up. I Pity the Fool was already drenched from an EC run. Orphan ran in from Shepherd’s Vineyard and Bad Company and Scorpion King ran up Hunter Street. [Read More]

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Let's Get VQ Week Started Early

Posted on September 9, 2019 | 2 minutes | 338 words |

At 0545 a quick check for FNGs came up empty, which was a bummer because I had absolutely memorized the F3 mission statement. Instead I just let all of the veterans know that I really had no idea what I was doing and they should modify accordingly. On to the Pledge. Warmup: Mosey to the top parking lot to the right and circle up for 20 SSH IC 10 GM IC 10 Standard Merkins OMD Calf Stretches L/R 10 Wide Grip Merkins OMD 10 Daisy Pickers IC Mosey to the back parking lot. [Read More]

Riptide substitute

Posted on September 6, 2019 | 1 minutes | 151 words |

As you know, the responsibility of a site Q is to cover when a committed Q can no longer commit…just didn’t think it would happen week 1 as one of the two new site Qs. And where is Sky Blue and Goose? They are nowhere to be found… Welcome FNG Derby! Warm up 20 SSH 10 Good mornings 10 each fazio arm circles forward and backward, seal clap and overhead clap oh…and don’t forget 5 burpees for not counting this morning…except for beaker! [Read More]

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The Bearded Murph

Posted on August 13, 2019 | 1 minutes | 144 words |

Pre-Blast 20 at #ao-tues-fwd on a swampy Tuesday morning in…were we still in Cary? Murph-like exercises were performed. The Warmup Pledge of Allegiance at the flag. Run toward the circle, weave the pylons, weave the concrete balls, one lap around the circle of Backwards Run, Karaoke left, Karaoke right. Circle up for: GM, WM, Calf Stretch, ‘Mericans, Plank Jacks, Mountain Climbers. The Thang Run toward the bridge. Stop half way for Prisoner Squats, ‘Mericans, and Remember-to-Count-with-the-Q Burpees. [Read More]

We all remember our first time...

Posted on August 9, 2019 | 3 minutes | 471 words |

First off, let me just say how great its been dragging my sorry, out-of-shape 6 out of bed most mornings to go hang out and sweat with a bunch of crazy guys like those reading this right now. The last 3-4 months have been amazing, not only physically, but mentally, emotionally and even dare I say spiritually? (That’s weird) Seriously, thank you all for your leadership every day when I post, not just from the QIC, but also the guys that stick out their hand for a high five when they’re running by or say, “Good work! [Read More]

Def Leppard is still the King

Posted on August 7, 2019 | 1 minutes | 102 words |

When: 08/1/19 QIC: Pet Sounds Sooey, Deuce, Short C, Slappy, HAM, Chick Lit, Cataracts, Red Ryder, Qwerty, Shipper, Hanson, Two Factor, But Fumble, Triple, Lindy, Qu Qued, Oxtail, Head Room ,Traffic Cone, WWW, Pet Sounds Warm up - Mozy lap to pick up Two Factor, We did stuff then got bricks, then ran to the park, Circle back up at the head of the Greenway Trail Thang 1 7s Hills Repeats - Bottom 2 Upper Cuts/2 Jabs, Top Merkins Mary [Read More]

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Exicon ABC

Posted on August 7, 2019 | 1 minutes | 200 words |

43 in attendance. 3 Ruckers, 16 Bootcampers, bunch of runners including those that ran the Maynard. What a way to start off “hump day”…in the doom and gloom of SNS. I am starting a series called Exicon ABC. We will be using exercises from those three (or sometimes 4) letters of the alphabet until we complete the alphabet. Today was ABC. Warm up Abe Vigoda Alternating shoulder taps in a plank position Annie (Arm circles from a plank position) Thang 1 [Read More]