5 for 5K round 3

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Today marked our third “monthly 5K” where PAX run the same route each month, working toward besting their previous time. It turns out I’m getting slower with each round. :-). 4 PAX + YHC arrived well before the whistle (a first for this crew) and we were off. Warmup SSH x 25 IC WMH x […]

1 percent

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The Piranha is a great AO that’s only about 10 minutes for YHC’s house. Unfortunately, traveling for work and traditionally being a Monday/Weds/Friday guy has meant that YHC had only been once before today. The great camaraderie of the South Durham crew on slack, inspired YHC to change that and get on the Q sheet […]

Tuesday Two Step

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YHC’s first Q at the big dance! A dozen PAX showed for the fun, including Wolverine who was visiting from Charlottesville. Way too cool of an F3 name! Time to Dance … Warm up SSH x 25 Imperial Walker x 20 Little baby arm circles, Reverse Willie Mays Hays x 10 Slow Merkins x 10 […]

No Rest for the Weary

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Warm up Lap(forward, karaoke, Bernie Sanders, shuffle), Michael Phelps, vertical arm swings, slow squats, slow merkins, 50 SSH, 50 WW2s ME Bat Wings- 10 IC each without lowering the arms: arm circles and cherry pickers, reverse andcherry pickers, seal clap and cherry pickers, overhead clap and cherry pickers, shoulder press and cherry pickers ATMs: 15 […]

Moving weight (Rocks)

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8 Pax gathered in the breezy gloom. YHC wanted to bring a ruck workout to the Pax this morning (some of them may still not know that is what we did) 30# ruck and cinderblocks were waiting at the park. 8 Pax meant we needed more weight, Pusher posted a reminder that the old rock […]

Stick to Your Guns

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As a teacher, I’m used to having things planned out. I like to have a framework in place, but leave room to adapt and ad-lib on the side. Today that did not happen. My wife informed be she had to use the laptop for her work, and I didn’t get the opportunity to hash everything […]

Welsh Dragon Duck Boots

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Music for Movement Who Do You Love – Elias Daniel (aka Bo Didley) – interpreted by Quicksilver Messenger Service. Conscious Evolution – Donna the Buffalo Warm Ups – IC. Side Straddle Hop x 30 Imperial Walkers x 15 Arm Circles – front and reverse Cross over jacks x 15 High Knees x 15 Mozy around […]