5 pax and YHC posted for a revised version of a 2018 workout. WARM-O-RAMA.  Lap around the skate park SSH x10ICMerkins x5 OYOTTT x10ICMerkins x5 OYODon Quixotes x10IC Merkins x5 OYONancy Kerrigans x10IC fwd x10IC revMerkins x5 OYO The Thang: Tracing. 4th of July Park. Lap around park perimeter.  25 dips at shelter 1. 25 derkins at shelter … Continue reading Backblast – tracing 2.0

The Q sheet indicated a heavy dose of SLUDGE: But no Sludge. So this turned into the highest form of Q....improv. Kay led WAR. YHC rolled in late. The ever talkative Chipper said I must have warmed up in my car on the drive over. Kay led us to the track. Paired up. Partner 1 … Continue reading Sludge free Saturday Backblast 7/11/2020

Pax showed up and checkbook already had a cautionary tale about some early morning weirdness in the park. Checkbook WAR SSH x10ICMorrocan night clubs x15ICSeam rippers x15ICNancy Kerrigans x10IC fwd&rev The THANG - The Oracle "Past predicts the future" Four stations make a round.Each station 70sec work15sec rest between stationFour rounds.  35sec rest between rounds Within … Continue reading The Oracle – Feats of Strength 7/6/20

WARSSHBean planters - counted by CrawdaddyDon Quixote - counted by EpsteinHigh knees - counted by CaddyLap around the parking lot The ThangParking lot 7's - Bobby Hurleys and Lt Dan's Hill run 7's - Mountain climbers top, Merkins bottom Parking lot frog hop Baseball field - Fireman's/back carry. Merkin contestDads vs Dads (1st place Caddy … Continue reading Backblast: Bring your 2.0 to F3 day

Wait, was that Dr. Evil rolling in late? No way. WARM-O-RAMA.  Don Q x20ICMerkins x5 OYOMoroccan nightclubs x10ICMerkins x5 OYONancy Kerrigans x10IC fwd x10IC rev The Thang: Road trip Road trip Split into two groups. Mosey Eastbound on mtn to post office.  Burpee at each telephone pole on your side of the street (approx 15).  … Continue reading Skate Rats Backblast 6-12-20 “Road trip”

WAR SSH x15ICDon Q x15ICMorrocan night clubs x15ICMountain climbers x15IC The THANG - CORE Time to develop six packs for the summer. Round 1. Bunny hop to 3 stations WWII x20Freddie Merc x20Merkins x20 Backpedal back R&R 5x Intermission: Six inch leg lift up/down on change order's call Round 2. Bear crawl to 3 stations … Continue reading Skate Rats Backblast 5/15/20 – Six Pack

Warmorama: SSHx10ic, with personal stretching. The Thang: A simple 2.23 mile run. From KES down mountain to just past the Kernersville news, and back. At the start, we discussed Ahmaud Arbery, the inspiration for a nationwide run. He was a frequent runner, who was hunted down and murdered while he jogging in his neighborhood on … Continue reading Backblast for Yardbirds 5/8/20 #irunwithmaud

WARM-O-RAMA Abe Vigoda - 10 ICNancy Kerrigans - 10IC fwd, 10IC revMatt Biondis x10 ("led" by Crawdaddy)Deion Sanders (High Knees) - 10IC Pax form was perfect on high knees THE THANG: Celebrity Status Bear Grylls  Bear crawl down/up hill. 5 Makhtar N'Diayes at bottom. 5 Peter Parker at top. R&R until Omaha called (about 5 … Continue reading Ivey Backblast 4/29/2020 – Celebrity Status

After a rambling and incoherent disclaimer and description of the running route, it went like this... WAR: SSH x10ICSuper slow vigodas x4IC The THANG Approx 3 mile run route, to 4th of July Park, Kerners Folly, and Giada's2 burpees at each of stop sign or stoplight (approx 32 total)Keep social distanceDon't get run overReturn to … Continue reading Backblast Harmon Northeast (front of bank) 4/22/2020

YHC and Florida posted for a crossover workout, with feats of strength weights, body weight, and healthy dose of running. No warm-o-rama today. We were instead waiting and looking for several fart sackers, in case they went to the wrong place. The Thang We rotated through three workout types (arms, core, legs). Three sets of … Continue reading Feats of Bootcamp 4/20/20