https://youtu.be/mOe-N3lgksA?si=Ub79pCyfeofGne6x You are all I want / You’re all I need / And I’ll find peace beneath the shadow of your wings Have y’all listened to the new Mumford & Sons song Malibu? It’s the opening track to...
Read moreYHC was inspired to lead WIB by creating a themed workout after filling out my first bracket on Monday morning. Once I saw that no one had the Q for Thursday’s WIB, I reach out to Dr. Toot and secured the Q. The location of this roaming AO...
Read moreI always lean of recent events to inspire my Qs. Here are three person anecdotes. For Spring Break the Closer family traveled to Atlanta to be the best tourists we could be. We visited many museums, sporting venues, bike paths and other...
Read moreFirst F Warm-o-rama: SSH – 25 IC Imperial Storm Trooper – 15 IC Michael Phelps – 5 IC Abe Vigoda – 6 The Thang Site: Calvary Baptist – a classic choice – middle lot Start at the corner near the long side walk. 1 Burpee, 1 squat, 1...
Read morePre-ruck : Bam and Singing Cowboy 0530 Launch with Warm-a-Rama: 20 of each: SSH, Arm Swirlies, Swirly Arms, Moroccan Nightclubs, M Phelps, Copperhead Squats, Merkins, Mtn Climbers, Emperial Walkers, and Hillbillies. All in cadence 1-2-3-# and we...
Read moreYHC has recently been inspired to dig into the Qs of yesteryear. Among the memorable beatdowns of the past in YHC’s wrinkled noggin was Litterbox’s WIB on Buena Vista (https://www.f3winstonsalem.com/f3/2018/11/buenos-dias-buena-vista/) which was...
Read moreGlad we didn’t have to work out in a tornado this morning #thirdcoreprinciple. (I hope everyone’s homes & property are ok!) 8 pax ignored the forecast, showed up, and showed out this morning at the Greenbrier Farms Clubby. There...
Read moreYHC 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 /...
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