YHC has been pining for Spring Break for some time now…the colder temps and the monotony of early sunsets doesn’t affect me the same way or to the magnitude that it does others, but I have been dreaming of sunnier evenings in the...
Read moreThe 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)...
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