08/12/2022 West End – Shvitzing We Were

On day that started hot and humid and then became instantly less so by 8A, we gathered to collectively sweat. Is went like this: WARM UP -Some SSH, then some Hill Billies, then some Willie Mays Hayes, then some Imperial Walkers, then some Merkins, then Wind Mills. -Mosey to Old Pittsboro Road where we positioned […]

07/22/2022 West End – No Running

Once upon a time, Chape Hill had one Friday AO with a 60 minute workout. It had a singular mindset: move iron. They also like to taught it as the toughest 60 minute workout in Churham. There were men at that time who wanted something different… including some running. As the founding SiteQs were both […]

06/03/2022 West End – Front Blast

I was asked what was in store for this AM. I simply copied and pasted my backblast to the Slack channel. Yes, I do write down my plan before I lead. That way I don’t struggle to “remember what happened” when I write a BB after. I just copy and paste. My 9th grade English […]

05/20/2022 West End – Westend is Bestend

While I’ve co-q’d a few times at #westend I’ve never lead a full workout. Let me tell you…filling up 61 minutes ain’t easy especially when leading a great group of PAX like today. But we got through. Warmarama: SSH, Imperial Walkers, Hillbilly, WMH, Slow Merkins ME: Dora with Steps. 50 burpees, 100 squat, 150 Merkin […]

West End – Friday the 13th

Friday 13th Workout

Friday the 13th! YHC arrived at 0510 to set-up the AO with the help of Count Chocula. 13 x 2 flicking candles, plastic carcasses, dozen plastic body parts, knives / Jason mask, buckets of plastic bones – ready for a Friday the 13th Q.   Warm-up SSH, Squats, Imperial Walkers, Merkins, Arm Circles  x 20 […]

04/29/2022 West End – Q- soup for the soul

I love a good Q-Soup. With the right recipe of exercises, by the end all PAX will feel satisfied and full. Today was no exception. Warmarama: SSH, WMH, IW, Hillbilly, Slow Merkins The Thang: -Big Kat lead a Tabata (various excellent exercises 10 seconds on 10 seconds off) Mosey -Slug lead an abbreviated Dora (50 […]

04/08/2022 West End – Handing off the Flag

This week marks YHC's 3rd year F3 anniversary. My first post was at West End and it has been a privilege and an honor to serve as co-site Q. Today YHC handed over the shovel flag to Yo-Yo. He and Tricurious will do a great job leading the site. It was fitting that YHC and […]

Running Is Not That Bad in Small Doses, Baby!

SoDu PAX are well familiar with YHC’s oft-sung refrain during run-heavy segments of workouts: “Running is bullish*t, baby!” TBH, YHC misses running sometimes, but hip issues often make it difficult if not impossible. But there is a certain (wink wink) #norunning standard one must uphold at West End, so decided to do a little Carrboro […]

03/04/2022 West End – Don’t Stop Believing

Warm-Up SSH, Willie Mayes Hayes, Hillbilies, Michael Phelps, Overhead Claps, Arms Circles FWD and REV To Syringe Filled Lot 11's with Hand Release Merkins on far and and Monkey Humpers on return. To Farmer's Markert Stop along the way at Mel's for Dips and Johnny Dramas – 3 rounds escalating from 15->20->25 At market, circle […]

01/21/2022 West End – Snow Angels! *snow not included

A hardy crew threw down their HCs expecting a major winter weather event but ended up working out among a few puddles and the occasional icy patch. Standard Warmup Mosey to the pull up area. Each PAX hits a round of max pull ups while PAX alternate between sets of Mountain Climbers and sets of […]