The route (insert down arrow emoji here) https://www.mapmyrun.com/routes/view/6400523254/ The hill was tough going up but fun coming down. The gunnin: SSH, Lunges, Merkins, Alt Shoulder Taps, and American Hammers. 30 sec on, 12 sec off. We did...
Read moreYHC had the keys this AM to Workout-In-A-Bag aka #WIB. I originally planned to have this at Ardmore Baptist but picturing the below in the damp climate scared me. We embraced the suck under the safety of the #PiedmontPlazaParkingDeck aka the...
Read moreComing off a beautiful Tuesday where we had a winter day of 72 degrees, the Duck was feeling sore from the absolute legendary “Ground Hog Day Beatdown brought to you by The Singing Cowboy”. Like the Duck, Bagpipe is a self-proclaimed non-runner...
Read moreThe Run: https://www.mapmyrun.com/routes/view/6407696557 The Gun: Tabatta, 20 seconds on, 10 seconds rest of exercise couplets; perform each couplet 3 times: Hand-release merkins / Bootslap Squats Dips / Lunges Derkins / V-Ups Cobra Crunches /...
Read moreYHC grabbed the keys to #RNG and wanted to mix up the routes a bit. YHC initially looked at Leinbach Park (RIP) but couldn’t find a route that didn’t require going on Robinhood or Peacehaven. With safety first, YHC pivoted to Messiah...
Read morePre-Ruck: Bam, Bluto, Closer – great work, gents! 530 Launch into Warm-A-Rama: no music just focus, 30 SSH, 20 each of Arm Swirly Things –> Thing Swirly Arms –> Michael Phelps –>Moroccan nightclubs –> OH...
Read moreYHC has now put on this workout on the Thursday closest to my F3 birthday for 7 years (1/12/18 was my official start date). Read to the bottom for a summative evaluation of this workout, including past BBs and PAX totals! It’s f*ckin cold...
Read moreYHC has been on a bit of jag lately jamming to Stevland Hardaway Morris aka Stevie Wonder after listening to the excellent podcast, “The Wonder of Stevie”. Stevie Wonder is a prolific artist and pioneer as much of soul, R&B...
Read moreWeather: cool around 50, and damp EC Run: Bam, Bluto and Singing Cowboy (presumably, feel free to add your name for credit) 0530 sharp: Welcome, Five Core Principles and Mission Statement, Warm-a-rama with SSH, Merkins, Abe, Mtn Climbers, Peter...
Read moreWarm Up – Nobody cares. Time Wasters. Thang – 5 Exercises per set (20 Reps Each) – Run the Big Loop in between Set 1 KB Swings Deadlifts Curls Skull Crushers Overhead Press Set 2 Merkins WW2’s Squats Calf Raises Alternating Lunch (10 each Side)...
Read moreA perfect Halloween morning. A great plan to put Edgar Allen Poe’s iconic short story to work. Elite company. A recipe for excellence, and the finished product was as so: WoR – Abe Vs (cheers from the crowd!), Whirlies, ISTs, Michael...
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