Covers at BNW

YHC have become very bad about posting backblasts, but when it came time to prepare to Q BNW my appreciation grew for the PAX who do regularly post a full backblast. In September of 2020 BNW migrated to Greenbrier Farms from Reagan High School...

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The Greatest Show

at the early hour of 4:10am YHC woke before my alarm. It turns out after you miss a Q nerves are on high alert. Atrophy, Starfish, Bluto, BAM, Rubber Ducky and YHC pre-rucked  Burns and Turnover got an EC run 5:30 workout begins Warm-O-Rama at...

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Futbol is life!

This soccer themed BNW was a month in the making. Originally YHC had put together this plan for the 9/14 BNW. Unfortunately the alarm fail/fartsack left the PAX without a Q. Atrophy was kind enough to put me back on the schedule for 10/26. The...

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If I Could Turn Back Time

13 PAX gathered at Leinbach Park to run a 5k and do about 15 minutes of Tabata. HOG took an early spill, but recovered well.  PAX went up and down, but mostly up.  #QFail Exercises were Imperial Squat Walkers and Mountain Climbers, American...

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RNG at The Estate

15 of us gathered at Reynolda Village and we ran 3.1 miles that went through Wake’s campus. We did exercises with a Tabata timer counting 30 secs on and 10 secs off x4 Imperial Squat Walkers Mountain Climbers LBCs Merkins   Ended with...

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equidistant

This will be very brief.  20 PAX gathered in the humid gloom to run OGs and Tractors through downtown.  Burlap pointed out that both shared similar elevation gains despite the two mile difference. After a 2 year term Balco is looking for someone...

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They’re Coming To America

Happy Fourth of July!  6 PAX gathered at Sherwood Forest Elementary to run a 5k that was kept secret by the Q.  Oops.  A note to the PAX always make the route public. RUN: https://www.mapmyrun.com/routes/view/4487292472 GUN: Tabata 20 secs on, 10...

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On The Road Again

We gathered at Speas to relive my 10 day family RV trip through New England.  I returned back to home Sunday afternoon and got planning for the Q responsibilities for RNG.  12 PAX gathered to hear stories of my adventures or maybe just to run. ...

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Turning 40!

YHC was preparing for Q duties by reviewing f3winstonsalem.com to see what I did last time I Q’ed at Purgatory and I realized it had been 3 years.  Dang, I’ve missed Qing at this wonderful AO.  After putting a plan and playlist...

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Counting Crows

Counting Crows have released new music for the first time in 7 years.  With the new album frontman Adam Duritz has been making the media rounds.  Last week YHC listened to an interview on the Bill Simmons podcast and Spam shared that he recently...

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Sexy Boy!

Flatline is designed to be a high tempo beatdown with no rest.  This morning YHC attempted to put together my best plan to keep the PAX moving and heart rates up. Growing up Saturday morning wrestling was part of my childhood.  In middle school...

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