Back Blasts
Check out what’s going on in the region
King of the Hill
Wednesday morning, 0505, YHC surveys the land for the perfect hill. 0520, cars start to roll in. Up come Friar Tuck then Pedro. 0530, Hard start. We travel, bells in hand to a nearby valley. SSH, squats, Michael Phelps, Herkins (irkins on a Hill) and up downs for...
Smoke on the Water, BOB in the Sky
The definition of a perfect morning for a beat down is subjective but I believe the 14 HIM that showed at the Knarr this morning would agree that the conditions were perfect. 0530=Hard Start. 5 core principles and mission statement. Waramara- SSH IC x10, mosey to...
The Mighty Six
A simple out and back was punctuated by handing out memory verses to each pax to think about while or after they ran. Good run with a the mighty six.
RED FLAGS ARE REAL!
Well, I say it again, QIC put the PAX at risk and it is unforgivable. But to try to make this negative a positive, spread the word, rip currents are real. No matter your swim ability, your age, your strength, the RED FLAG means DANGER as we witnessed today. We thanked...
I like wet butts and I can not lie
..with liberty and justice for ALL.
Shelter From The Storm
Stations were posted on each of the nine columns along the Java Post Shopping Center. Pax did an exercise at #1 then moved to each of the stations which had pictures of an exercise with bands. After completing that station they returned to station one to do a...
Banana Banna Bo Bana A True Warrior
This was a special location change to honor Banana's 21st birthday. Ponch's 2.0 contracted a rare disease resulting in a strain of hepatitis which affected his liver. For 2 months he has been battling and yesterday got the news that Cancer was ruled out! He's lost...
Back Fart Orchestra at the Knarr
YHC was pleasantly surprised to see 11 PAX show up for the morning monsoon. I remember thinking before arriving at the AO, it would be lucky if 4 or 5 show up. As we started to gather, I noticed Newman, Kiwi and Ricardo were already soaked from the 5:05 standard....
Bikini’s, Trampolines, and Bridges
In a torrential downpour, a perfect storm, and on the edge of a tropical storm, three hardy runners set off for the Emerald Isle Bridge. The faint-of-heart farted through their sacs while the heart of F3 Nation took on the beast, the B-E-A-S-T. It was a battle of will...
Eeyore strikes again !!!!!!!!!
Being the Weasel Shaker I get involved with the weekly Q sheet sign ups and noticed an empty spot for my buddy Ponchs' AO the Prometheus Kettlebell workout. So, YHC grabbed it and ran with it. Feeling the pressure of providing a special workout and effective...
Old Guy Q
What a perfect morning to gather with a safe distance and little to no contact. Little to no running, and little to no warm up. SunGods for a brief moment, straight to the big rope thing for Rowing exercise, LBC's, rinse and repeat. Ring of Merkins up to 5 and back,...
Let It Flo
Brisk morning, perfect for running. After a quick warm-up (side-straddle hops, cotton pickers, squats) we kicked off a 40min run/walk. About a quarter mile from the the finish line, the Pax walked the rest as a unit. We ended on time with a COT. Minimal mumblechatter...
Staying 6 ft Apart
As we continue to gather during these troubling times, YHC wanted to make sure to keep my brothers safe. With that in mind, I designed today’s workout to keep us 6 feet apart at all times, By using the elements provided at the Rolling Stone. The PAX began to roll in....
No corona at the Swash!
7 HIM met in the gloom for a beatdown. During a time of social distancing, panic, and pandemic these men were not going to be the sad clowns of yesterday. Warmarama Mosey to the front bus entrance ssh ic x10 cotton pickers ic x10 Mosey to front of school hillbillies...
CORONA SCHMORNA
If your 13yo slams you with mumble chatter in public, can you beat him? asking for a friend
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