A Burp Back VQ

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Blanch and YHC ran the Blue Ridge Relay together in early September. Our team consisting of North Durham stalwarts, talked about the upcoming co-Q month at Hurricanrana. YHC and Blanch in decided to co-Q together. This would be Blanch’s VQ. 5 PAX got together for an EC 5K lead by Chowdah. By 0530 we had […]

I Was Saying “Boo-Urns”

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Bellhop picked me up early for a light coupon ruck at 0445 and we made it back just in the nick of time. TBH, YHC wasn’t feeling so hot this a.m. – super long days at work this week, and then made the poor decision to try to stay up to watch Game 7 of […]

Back and Forth

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YHC was excited to Q his old Tuesday regular AO. Was struggling for a little bit of inspiration…and couldn’t get the idea of “back and forth” out of his mind…and got some encouragement to use animal movements by one of his daughters…Given it was 10/29, we were going to wok that into things as well. […]

Back to the Tennis Courts!

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YHC again took the hint from Cortes, late Tuesday, that someone besides him needed to step up to the plate, and Q. It had been a couple of weeks since YHC’s last Q at The Skunk, so I decided to work a bit of a redux into this morning’s workout and return to the tennis […]

A Murphi-ish Mosey

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Warmup: SSH x20 Imperial Walkers x 10 Raise the Roof x 20 Willie Mays Hayes x 10 Thang 1 – From the Clubhooouse…. To the WALL!!!: ^^(Sorry – I typed that heading up differently at first – but that song just jumped into my head – blame it on a misspent youth I guess…) YHC […]

Legend(ary) Co-Q

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For the Rana’ 4th Co-Q of the month YHC and Larry Legend teamed up for a full body beatdown. This was LL’s 2nd North Durham Q of the week. Warmup: SSH, Penalty Burpees, WMH’s, Good Morning, Arm Circles, sssslllloooowww Merkins Main Event: Mosey to the Top of the parking lot and partner up. One partner […]

Merkin Leg Day

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What a nice beautiful, cool morning at Duke University. Sweater Vest lead some EC pull-ups in which YHC promptly fartsacked. YHC did make it just on time for the main event where 13 other PAX, including one FNG, were ready for a beatdown. Warm-Up: All in Cadence SSH x25 Good Mornings x10 Imperial Walkers x10 […]

Downhill Both Ways

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We had great numbers this morning, which we may be able to attribute to the mention of downhill running in last evening’s “@channel” blast. The reality is that it’s impossible to start and stop in the same spot and run downhill the entire way, as we came to discover. Regardless, the planned route did have […]

Gimghoul Ladder

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Warm – Up Two laps around Hooker Field Butt Kickers High Knees Light Stretching The Thang Run to Gimghoul neighborhood and run a ladder. The neighborhood is 0.75 mile loop and there are clear breaks to run a 400, 800 and 1600 Run 400 to end of Gimghoul and fellowship jog back to start. Repeat. […]

Big Bear In The Sky

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People chase her all year long And when the autumn passes by They track her and they catch her as she comes to Earth The Big Bear in the sky Warm Up The Typical Stuff Main Event Bear Crawl / Contra Burpee Escalator.  Bear Crawl 1 parking space; do 1 burpee with its typical 1 […]