With Cheese Please

  • When: 06/29/19
  • QIC: 420
  • The Pax: Stye, Tree Frog, Double Dipper, Black Dog, Lil' Wayne, Cuddy, HoneyWagon, 420

A Pax of eight showed up on a predictably warm late June morning to get some work in befoe a week of festivities.  We started of with Warm-o-rama:

SSH’s IC x 25; Cotton Pickers IC x 15; Downward Dog OYO; Windmills IC x 10; Sun Gods IC x 20

Mosey to front steps for 100 calf raises (20 per step) and then mosey to band field for:

The Quarter Pounder (hence the name of the work out).  Tennis balls we laid out 25 yards apart over 100 yards.  Sprint to 1st ball-25 Scorpian Dry Docks and back peddle back to start.  Sprint to 2nd ball-50 American Hammers and back peddle to start.  Sprint to 3rd ball-75 Mt Climbers and back peddle to start.  Sprint to 4th ball-100 SSH’s and back peddle to start.

Mosey to benches:  10 Derkins, 15 Dips, 20 Bulgarians Lunges, 25 Irkins, 30 Step Ups

Mosey to the track for the Merkin Mile.  4 Laps around the track with 25 Merkins in between each lap.

Mosey to the overhang area steps:  100 calf raises-20 per step

Pick a box for:  10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Step Ups

Then 100 Squats OYO

Mosey to the front for Mary:  Low Slow Flutter IC x 20, Freddy Mercuries IC x 20, LBC’s OMU x 50

Count off, name-o-rama and closed in prayer.

As always honored to lead.  Great way to start the weekend-hope everyone has a safe week.


Today’s Fartlek

  • When: 06/10/19
  • QIC: 420
  • The Pax: Goose, Gander, Stye, 420, Lil Wayne, Oz, Sandbagger, Kevorkian, Sputnik, Plan B, Peeping Tom, WinthorpE

12 gathered this morning for the latest installation of The Fartlek.  Having Q’d this exact workout once before YHC thought he knew how it would go; however the thickness of the air made a difference.  We started with:

Cotton Pickers IC x15; SSH’s IC x25; Downward Dog OYO; Oz Stretches OYO

Snake run the long way around Garber and back to the Garber lot for some laps:

Lap #1 Sprint 1st leg of parking lot and mosey last three legs back to the start-then 30 Sumo Squats

Lap#2 Sprint 2 legs and mosey 2 legs-then 20 merkins

Lap#3 Sprint 3 legs and mosey 1 leg-then 10 Burpees

Scout Run down Country Club and around Garber and back for Round 2:

Rinse and Repeat

Plan for Round three was scrapped due more to breathing issues than due to time so we mosey back to the Club lot for an extended Mary:

Low Slow Flutter IC x25; Dying Cockroaches x50, a set of 100’s, Monkey Humpers ICx20, American Hammers IC (by Sputnik) x30.

Name-A-rama and closed in Prayer.  thanks to everyone today-great way to start the week.  As always it’s an honor to lead.


The Fartlek

  • WHAT: The Fartlek
  • WHEN: 6/10/19 Gather 5:25 Hard Start 5:30 AM Hard Stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Humid and Warm
  • WHY: Because we run on Mondays

Playing with blocks

  • When: 05/31/19
  • QIC: 420
  • The Pax: Cornfed, Gander, Stickbuilt, Faulkner, Peeping Tom, Sandbagger, Lil Wayne, Morning, Unicorn, Stye, Butterball, Bitcoin, Black Dog, Plan B, 210, Double Dipper, Blue Hawaiian, Ingrown, McRibb, and Top Bunk (FNG-Brandon Goodwin)

21 (including an FNG) came out this morning to revisit their childhood and play with some blocks on what turned out to be a nice morning.  Having one FNG-Top Bunk, YHC called out the mission and associated principles and began with:

Cotton Pickers IC x15; SSH’s ICx20, Sun Gods ICx20, Mt Climbers ICx20, Michael Phelps OYO and Shoulder Stretches OYO.  Everyone then went to YHC’s car to grab their cinder block which would be their friend for the morning. First Up:

Diego:  Partner Up and one block used.  P1 would do exercise while P2 ran a lap of the park and then flapjack.  Cumulative goals (each exercise using the block) were:  100 Derkins, 150 Overhead Presses, 200 LBC’s, 250 Block Curls, and 300 Goblet Squats-remind YHC next time to partner with Butterball.

Pax then slow moseyed to the wall with blocks overhead and did the following:  From People’s Chair 3 ct overhead and chest presses with block ICx10; BTTW on block with 5 ct down the line; 5 Blockees OYO; Overhead/Chest Presses IC x10 ran out of time.

Pax returned the blocks to YHC’s car and circled up for Mary:  Low Slow Flutters IC x20 and Dying Cockroaches OMU x50.  Done.

Name-O-Rama produced Top Bunk-welcome and YHC closed in Prayer.

Pleasure to lead on this beautiful morning-it had been too long.  Thank you for the opportunity gentlemen.


More Fun with Blocks

  • When: 11/9/18
  • QIC: 420
  • The Pax: McRib, Cornfed, Oz, Black Dog, Plan B, Peeping Tom, WinthorpE, Gander, Mr Roboto, Blue Hawaiian, Morning, Unicorn, 420

A Pax of 13 showed up on what turned out to be a very nice morning without the expected rain.  What ensued was a little shoulder and arm work.  We began with:

Mary:  Windmills ICx10, Frankensteins ICx10, SunGods ICx20, and Mt. Climbers ICx20.

Next up was a mosey to the warehouse on Craven St where the Pax each grabbed their friend for the next 35 minutes-a cinder block.  We ran back a workout that YHC led back in April with 4 sets of 20’s in various places around downtown-always with the block.

In parking lot on Craven St.  20 Elf on Shelf, 20 Irkins, 20 Curls, and 20 American Hammers-then mosey to

Sudan Temple:  20 Derkins, 20 People’s Chair w/chest presses, 20 People’s Chair w/overhead presses, 20 Lunges w/Side Throws-then mosey to

Field past traffic circle:  20 Blockees, 20 Calf Raises w/overhead block, 20 Box Jumps, 20 Dying cockroach’s with block over chest-then mosey to

Lot behind City Hall:  20 Lion Kings, 20 Irkins, 20 Curls, 20 People’s chair w/overhead presses-then mosey to

Parking Lot on Craven:  20 Genuins, 20 American Hammers, 20 Dying Cockroach’s, 20 People’s chair w/chest presses

Finally we returned the blocks and moseyed back to the gazebo for

Mary:  Low Slow Flutters ICx20, Dying Cockroaches OMUx50 before running out of time.

Announcements:  Good luck to Bitcoin on his rucking adventure in Raleigh this weekend and YHC closed in prayer.

Pleasure to lead this morning-I know my shoulders are feeling it-hope everyone has a great weekend.

420 out.

Death Wish Part I

  • When: 10/27/18
  • QIC: 420
  • The Pax: Ingown, Mr Roboto, Bitcoin, Unicorn, Morning, Goose, Gander, Peeping Tom, The Offering, Black Dog, Faulkner, Roll Tide, 420

A pax of 13 showed up on a gusty and cool morning to get better.  Thankfully the rain had moved out and we stayed dryer than YHC had envisioned.  There we no FNG’s so we jumped into Warm-O-Rama:  Cottons Pickers IC x10, Bat Wings (20 Forward Sun Gods IC, 20 Backward Sun Gods IC, 20 Seal Claps IC and 20 Overhead Claps IC), SSH’s IC x 20 and Winthorpe Stretches.

When then Moseyed the long way around to the practice field for The Thang:

Charles Bronson:  There were three tenis balls on the field.  One where the Pax gathered, another 100 yards down the field and the final one 10 yards further.  Each member of the Pax had to perform on their own the following:  50 Merkins, 50 Burpees, 50 LBC’s, and Jump Squats.  In between each set they had to sprint to the tennis ball 100 yards away, army crawl the next 10 yards and then mosey back.  In addition if any set was broken up (for example a Pax member decided to do 20 Burpees and take a break) then the Pax member had to do the 100 yard sprint and crawl.  This took a little time and finishing times were staggered-however the whole Pax finished quicker than YHC had imagined.

Next to the Wall for Ascending Testicles:  The Pax held BTTW at a 15 degree angle and did 10 Derkins IC then immediately went up to 45 degrees and did 10 more IC.  Finally the Pax went full BTTW and held it for a 30 count.  We then moseyed to the covered area for:

Aiken Legs:  20 Squats, 20 Box Jumps, 20 Lunges, and 20 Split Jacks without any breaks.  We had a 20 count and then Rinse and Repeat.  We then moseyed back to the practice field for:

4×4 Relays:  We partnered up.  Pax A sprinted 100 yards and then packpeddled back while Pax B did 4×4 Burpees (4 Merkins and 4 Mt Climbers incorporated into each Burpee).  We then switched and repeated until each Pax had two turns of each.  Then back to the Wall for:

Alternating Shoulder Taps from BTTW position x20.  We were done.

Mary:  Captain Thors’s IC x 10, Dolly’s IC x 20, E2K’s IC x 20 each side, and 100’s IC

Party tonight at Gander’s for his 50th.  YHC closed in prayer.

Nice work gentlemen!  We got the entire workout in with some time to spare which is impressive.  Always a pleasure to lead.


Death Wish Part I

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Saturday 10/27/18 Hard Start 7:00 AM Hard Stop 8:00 AM
  • WHO: Any man or FNG
  • WEATHER: Better than today but ground will be wet...
  • WHY: Why not start your weekend with a Death Wish
  • PREVIEW: Should be fun.