hourglasses and shims YHC learned his lesson trying to use 2×4’s for exercises about 2 years ago during VQ @ Alcatraz. This time obtained a large number of shims, which the PAX were encouraged by subfloor not to think of as shivs, and the M helped put exercises on the evening before. To my surprise…
Started out easy side straddle hop where I almost immediately lost count due to Palin smack talk 15 imperial walker 15 hillbilly 6 Abe vigoda 10 Worley and his clap To the intimidator! Started with 10 Superman and 20 calf raises, ran up the hill to the first stop sign, same thing and we circled…
3 pax (Schneider, TSC and YHC) arrived early for an EC run. Upon our return Seaman had pulled in. Unfortunately for the Q the run must have loosened up the lower regions and it was a wise decision to make a quick trip into the Y and leave the pax to begin the warmup. After…
YHC was pleased to see a large turnout this morning. Perfect weather. Great 2nd F with Frostbite on the EC. Unsuspecting pax (who were warned to go to Launchpad!) ready to kickstart their week. A recitation of the 5 core principles, a brief disclaimer that may not have passed the standards of the nantan emeritus,…
I’d asked Van Gogh if I could Q way back in early January, this was the first spot open. That’s a good thing! I told my 14 year old Dobby (Hank) that I had the Q and wanted him to come. He was excited to help me Q and plan a workout, and since he’s…
YHC sneaked his way into another Conspiracy Q after kicking Turnover in the calf at last week’s Run ‘N Gun. Some were surprised (Cherry Pie), some were oblivious (Snooki), some were indifferent (Razzie), some were there to be heard (Palin), some were incredulous (Frostbite), but everyone got their money’s worth. Warmarama: SSHs, Low Slow Squats,…
10 Pax arrived to help me celebrate 57 laps around the sun and to enjoy a fast paced typical Flatline work out. After joining F3 in Charlotte and watching it grow since Day 1 in Winston-Salem, I am always humbled by the quality of the men in our group. The support and push from my…
YHC was perusing the calendar a couple weeks back and saw that the best Friday bootcamp in the dash needed a Q for 2/17. I wanted to recycle the classic 2-mile Burns’ Tour de Downtown, but didn’t check the radar when I signed up. Audible – tabata in the parking deck. Arrive, warm up mosey…
Attendance was a bit light following the Super Bowl but 4 pax got in a strong workout featuring Super Bowl scoring variables. Warm-a-Rama: You know its a serious day when your warm up includes a Burpee Ladder: Side straddle hops – 35 Abe Vigoda – 6 Arm swirly things – 15 Mountain Climbers – 20…
Disclaimer: This Backblast will not compare to the likes of Hansel and Crash who have posted two brilliant backblasts so far this year. Please be advised….but, I’ll do my best. It was a brisk morning in WeFoCo land and YHC was wishing he hadn’t fartsacked so hard this past week. So many lovely spring-like mornings…
WARMUP. SSH, Burpees, Whirlies, Michael Phelps, Hillbillies BEATDOWN. Each round builds on the previous round, but then comes back down (like the stairs of a temple). For example, the exercises in round #3 would be: 1-2-3-2-1. At the end of each round, do the entire abdominal circuit. SSH for your F3 brother to finish…
In a Site-Q swap a few weeks ago, Madoff and YHC agreed to each take a Q from each others respective AOs. Madoff Qd back on February 4th, and it was time for YHC to hold up his end of the bargain. The plan was simple, keep the legs “fresh” for a run tomorrow, which…
