The Dixons are known for their sweat. Some have seen @Starfish wrench out his shirt after a #beatdown and the amount of liquid could probably fill up a bucket. I sweat walking from my downtown apartment to my downtown office that are next door...
Read moreOur very own Ziggy Stardust recently joined the Double Respect Guild. Our main resource for sage wisdom, perfectly balanced beatdowns and carpooling (the latter being primarily for YHC) has not always lived in little ole Winston Salem. Nay, this...
Read moreYHC was grateful to Post Hole and Turnover for the company on a EC 5k. We enjoyed a reasonable pace (depends on who you ask), discussed the prices of used cars versus new (among other topics), and stayed on as flat of a track as you can get...
Read moreWarmup 5 Burpees Side Straddle Hop x ~15 Imperial Storm Troopers x ~11 Abe Vigoda X ~6 Hillbillies x ~11 Arm Swirly Things Forward x ~11 Whirly w/ a Clap x ~11 Arm Swirly Things Backward x ~11 Workout Mosey to SW corner biotech place lot 10 hand...
Read moreWith the prospect of rain in the forecast, YHC decided to put together a beatdown that would keep the brave PAX that dared to post to #UA this morning as dry as possible. And boy did that pay off. There ended up being a very aggressive mist that...
Read moreWarm up Stretch and a few SSHs Mosey to the steps at the Coal Pit entrance up a level then to the entrance of the Long Branch Trail Lunge Walk up the Hill and Bear Crawl back down 25 DC Low Flutters 5 Gator Burpees Run up the hill Do Exercise...
Read moreSo I woke up this morning; clicked on Slack at 5:08 AM to see that our Q had some issues come up and needed a substiQ. No biggy. A few flicks through some old Qs and I knew I had a crowd pleaser. The PAX assembled and we were after it. WARMORAMA...
Read moreWARMUP. SSH, Burpees, IST (by request, perfect cadence), Michael Phelps, Whirlies, Burpees (guess who was late) BEATDOWN. Bear Crawl to Station 1. Do exercise. Sprint back to Station 0. Do exercise. Bear Crawl to Station 1. Do...
Read morePeople tend to like running Friday mornings, so I decided to give the people what they want. Warm-O-Rama 20 SSH, 15 Imperial Walkers, 8 Abe Vigodas, 10 Whirly, and then some stretchy stretch The Thang This morning, we would take a tour of the...
Read moreWarmarama: Upon popular demand, we warmed up with SSHs, Abe, Whirly, Down/Up Dog, and Dive Bombers. The Thang: At every stoplight, do 3 burpees. If light is red, do 3 merkins with each burpee. If light is yellow, 2 merkins with each burpee, and...
Read morePAX: Lamb Chop, Transcript, Doogie(WB), Crash, Dr. Toot(WD,Q), Spicoli, Chick Flick, Burns, Post Hole A drowzy, reluctant Q arrived at the misty, foggy AO to a relatively, large and energetic PAX anticipating the BOOM that only the Tootster can...
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