water-wings

Tour de Salem

Posted on January 2, 2018 | 3 minutes | 541 words |

Perhaps in anticipation of getting back to work…nah…getting out in the 13 degree gloom…maybe…Qing FMJ for the first time, YHC got out early and ran round and round Salem Pond to warm up, arriving right on time as the rest of the PAX arrived and…sat in their cars. Finally coaxing the little darlings from their comfy confines, it was time to go. Or close enough; it’s cold! Warm-Up Couple trips around the little parking lot, then stop at the trail head for: [Read More]

Sorry!

Posted on December 27, 2017 | 2 minutes | 216 words |

Pre-BB My kids love the board game, Sorry! I do too. That is all. BB 10 gamers made no apology for killing it with YHC at SNS by re-enacting a man-sized version of Sorry! The Warmup - Pledge of Allegiance at the Flag - Run to the Comm. Ctr., Paint the Lines - Good Morning, SSH, St. Merkins, Imperial Walkers - Schoolyard Pick ’em, two teams, Largemouth and Kyrie are captains [Read More]

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Handful of Coconuts

Posted on December 19, 2017 | 1 minutes | 115 words |

13 PAX got to experience YHCs best MaBell Special with a touch of Kryptonite. Merkins & Coconuts for all! Warmup Short run across the street to the parking lot, mix in some Karaoke along the way. Merkins, Hillbillys, Imperial Walkers, Good Morning, More Merkins Thang 1: Grab a Coconut for shoulder/back work Plank Position, Coconut wing raises x10IC right/left/front right/front left Run in between sets at APEX of the run varying merkins offset/diamond/wide/standard Run back for COT Thang 2: ThunderBurpees [Read More]

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Merkin Mile and Special Ops at FMJ

Posted on December 19, 2017 | 3 minutes | 453 words |

YHC will hit the road on Friday not to return until New Year’s Eve, so with that, one more chance to Q a beatdown and to FMJ for the work. Sgt. Kitty reporting for duty (he said duty). A group of HIMtastic men joined for some EC at 0505. Ma Bell, Parker, Snots, Water Wings and Old Maid, you were there. Tclaps for ensuring we checked the correct mileage to and fro the track. [Read More]

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Christmas Train!

Posted on December 15, 2017 | 3 minutes | 526 words |

When the request hit groupme for a Q for Dante’s Peak YHC jumped at the opportunity to lead Carpex’s finest HIMs not realizing that it was the morning after the big Christmas bash. Never fear, I knew I’d have a strong group of HIMs and I wasn’t disappointed this morning. I was a bit worried at 5:37 when we only had YHC, Crimson (because you know he rode with me), and Disco Duck in the parking lot but we had a strong crowd roll in from there. [Read More]

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+3 mi Closer to Bethlehem @ SNS

Posted on December 13, 2017 | 3 minutes | 458 words |

12/6/2017 Warm Up 23 PAX took off for SNS while 6 departed for Vesper. Mosey to the intersection for a selection of SSH, Imperial Walkers, slow/fast high knees to warm up the legs. Thang 1: Community Center Parking lot Count off into three groups for No-Man-Left-Behind Burpee 100. Group 1 starts doing burpees at stop sign entering parking lot. Count burpees as a group, slowest count is the group count. Group 2 starts at the rock pile/wall doing Balls to the Wall. [Read More]

A Tortoise Leads the Hares

Posted on December 11, 2017 | 2 minutes | 403 words |

It’s 05:20 and I’m pulling into Regency Park wondering what have I gotten myself into? I’m a tortoise, I’m a clydesdale, I got no business posting at Kryptonite, much less Q’ing. Is this going to be a huge success, like the Titanic movie? Or a huge disaster, like the Titanic boat? Let’s find out. Warm-Up Take a left on Regency and mosey down to the parking lot on the left, circle up for side straddle hops, then find some curb for quick feet, curb plank jacks, curb mountain climbers and curb merkens. [Read More]

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Shutty 5K

Posted on December 8, 2017 | 1 minutes | 83 words |

Let’s give credit where credit is due. I did not get a chance to write this up yet but here’s our Flyby! https://labs.strava.com/flyby/viewer/#1306614821?c=dnrghqme&z=H&t=1QAcqu&a=JVzhTeli4U1NgOFN About 2.5 miles in there was chatter about whether or not we were running a 5K. So we did. Warmup - Run around the greenway Thang: Mile 1. Shelter work with a lap, rinse repeat x 3 Mile 2. Shelter work Lazy 11s (top shelter) Mile 3. Light pole work and the last . [Read More]

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Louisville Don't Know

Posted on December 6, 2017 | 2 minutes | 367 words |

I pulled in to the parking lot at Salem Pond Park excited about my first Q at Full Metal Jacket. Banjo was there, McCants was there, I knew we had to do some burpees. Warm-Up Mosey across the parking lot and circle up for some side straddle hops, imperial walkers, plank jacks and ten burpees OYO. The Thang Mosey over to the grass hill next to the flag for Jacob’s ladder. [Read More]

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WWW x 3 and Largemouth 2.0's B-day

Posted on November 30, 2017 | 2 minutes | 270 words |

Strong showing Wednesday morning for the birth of Largemouth’s 3rd child. I guess by your 3rd C-section you can tell your wife, “Hey babe, I’m gonna go for a run with the guys and I’ll meet you at the hospital!” We’ll see if she’ll cool with that with his 4th or 5th child… Insomnia had 8 in attendance: YHC, Snots, Shut-In, Pet Sounds, Callahan, Hermes, Largemouth and Michelob (Respect) For some reason Snots thought it would be a great combo for YHC to participate in Insomnia for YHC’s first time the week YHC has 6 Q’s… [Read More]