House of Pain and Poetry

YHC is site Q for House of Pain workout in Durham. Part of my responsibility is announcing the Q each week in our AO’s slack channel. Earlier this year, I announced the Q via a short poem just to be silly, and to encourage folks to attend the next workout. It grew to a weekly […]

Modified Killer B’s from 2019 IPC for Unity

Warmup:Fellowship jog to athletic field, then circle up for stretching. 30 cadence SSH, HillBillies, Arm Circles forward & reverse, downward dog calf, shin and hip flexor stretches. Followed up with Prancing Horses, karaokes, high knees, butt kickers and sprint. The Thang: Killer Bees in UnityCones set 10, 20, 30, 40, & 50 yards.Round 1: 10 […]

Modified Killer B’s from 2019 IPC for Unity

Warmup:Fellowship jog to athletic field, then circle up for stretching. 30 cadence SSH, HillBillies, Arm Circles forward & reverse, downward dog calf, shin and hip flexor stretches. Followed up with Prancing Horses, karaokes, high knees, butt kickers and sprint. The Thang: Killer Bees in UnityCones set 10, 20, 30, 40, & 50 yards.Round 1: 10 […]

Putting away the ornaments (2y Anniversary)

Warmups: Fellowship Lap SSH x25 (IC) Arm Circles x 10 (IC) Reverse AC x 10 (IC) Willie Mays Hays x 10 (IC) Imperial Walkers x 30 (IC) Slow Merkins x 10 (IC) 60 seconds (or less) of self stretch The Thang: (2) 20 seconds sprints (AYG) with (1) 20 sec rest Find the ornaments….bear crawl […]

Seal Fit – Page 1

1 PAX got in an EC 5k and 7 more showed up for the ME on an unseasonably warm December morn. For Christmas this year, YHC received a book called 8 weeks to Seal Fit (if you’re intrigued, check it out here: https://www.amazon.com/Weeks-SEALFIT-Unconventional-Training-Toughness/dp/125004054X ) and sat down to start reading it over the weekend. After […]

Six Years Down for Fetzer/Kenan

The Monday morning on-campus A.O. once known as Fetzer and now known as Kenan convened for at least the 312th consecutive week (dating back to the beginning of 2014) and completed six years of continuous operation with no known or remembered stoppages for weather, holidays or other rot. Six PAX were greeted at 0545 with […]

Cookies and Lethargy

You were acting like a maniac, and you threatened her with a bomb. No, I said I didn’t have a bomb But you said ‘bomb’. I said, “It’s not like I have a ‘bomb’.” But you said ‘bomb’.  On an airplane. What’s wrong with saying ‘bomb’ on an airplane?? You can’t say ‘bomb’ on an […]

A Holiday All-Q

In the spirit of the holidays, the PAX opted for an all-Q on a wonderful Friday morning convergence at The Wall. Ten PAX shared the Q responsibilities by rotating through each attendee. Here’s what each opted to assign the group (not in this order) … Marky Mark: Pullups, GC SitupsDuplo: Running to outskirts of AO […]

7-11 and the Skate Park

11 PAX met at City Hall on a foggy Friday morning. YHC had the honor of Qing the last honeybadger workout of the decade. A record 9 PAX for coffeeteria afterwards. 5 from the workout, plus 2 Starsky and 2 who ran before coffee Warm Up SSH x 25WMH x 10Good morning x 10Imperial walker […]

The Infection of Enthusiasm

Wm-up: Slow shuffle to left then right (high to low); SSH (10); front claps (12); 10 merkins; arm circles Then slow jog around parking lot Buy in- mountain climber suicides (2 mc’s at each stop run back) Christmas Circuit Combos (as fast as you can) Snow Angel foundation with two quick burpees on baby (Baby, […]