Here is the plan — FIRST — please bring gloves and park only on the Yorkshire Road side of the parking lot, leaving the other side (toward the playground) for my truck or Highlander. Counter-clockwise rotation, once together and then...
Read moreTHE ROUTE https://www.mapmyrun.com/routes/view/4544221150 3.1 mi from Knollwood Baptist featured new pavement, cool(er!) temps, and only one hill! It’s like magic! TABATA Merkins/Air Squats Air Claps/Low Slow Flutter LBCs/Alabama...
Read more10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW. WARMORAMA Abe Vigoda x 5 IC IST x 10 IC Cobra Squats x 10 IC Merkins x 10 IC Air Claps x 10 IC THE...
Read moreRun: Ardmore RaH route: https://www.mapmyrun.com/routes/view/4525682677 Gun: Tabata; 30 seconds on, 10 seconds off. Set 1: Dive Bombers Bonnie Blairs / Iron Mikes Alternating shoulder tap jack Heels to Heaven Set 2: Squats WW2s...
Read moreThe Q at Bells n Whistles is no easy task. The regulars expect a solid beatdown and inspirational music to make the time pass. Okay, that is not always the case. Sometimes the music is more frustrating when you are trying to guess when it hit...
Read more15 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...
Read more14 PAX were tested on their musical knowledge in an attempt to completely avoid Burpees and longer runs this morning at the latest edition of Bells & Whistles. Well, they were partially successful. Here’s how it went down: Warm-O-Rama...
Read moreWe 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. ...
Read moreWarmarama (jointly with TRQ) SSHs, down/up dog combo (Huck), calf & quad stretches (GS), merkins (Huck), Cherry Pies (GS). The Thang: Four corners. One exercise per round until completion of fourth round. Then, reverse order, adding one...
Read moreThe Thang The running route for 6/21 takes the PAX back to home of the old Outkasts AO! https://www.mapmyrun.com/routes/view/2875219900 This route is eerily similar to one run in January 2020… but that was over 1 pandemic ago! After...
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