St. Paddy’s Day SHAMROCK Run

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For the folks who’ve Q’d: have you ever had one of those moments when the site Q posts a reminder at 3:30p the day before you’re due to lead…and realize you’d forgotten to get that one on your calendar? Yeah…that’s when you scramble and look for inspiration elsewhere. For YHC, it was this post by […]

The Devil Went Down to Nashville

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I wanted to pay the PAX of Devil’s Ridge a fond farewell. Or at least give them a good beatdown. So when 22 guys showed up that chilly Monday morning, I knew I had to deliver… Warmup:– 10x SSH– 10x WMH– 10 merkins– 10x LBAC and reverse The Thang:We had a mountain of merkins ahead […]

Juco/Justice Beatdown

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Warmup Side-shuffle hop x25 Good Morning x12 Willie Mays Hays x12 Imperial Walker x12 Mountain Climbers x10 Slow merkins x10 Mountain Climbers x15 Slow merkins x15 The Thang Mosey to Courtyard across street from parking deck Air squat x25 Jump Lunge x5 Erkins x5 Bulgarian split-squat right leg x5 Bulgarian split-squat left leg x5 Derkins […]

Card Games

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Warm-up: the warm-up was brief but effective. The PAX jogged up six flights of stairs to the roof of the Duke parking garage. Once there, the PAX performed 10 side shuffle hops, 10 air squats, and 10 slow count merkins. That was enough warm-up. The Workout: the Q asked for four volunteers to each name […]

Lots of Running, Lots of Merkins

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The Q devised a simple plan for the morning: lots of running and lots of merkins. 17 PAX achieved the objective with great effort and enthusiasm. Warm-Up — Burpees Usual stuff Penalty burpees for 2 late PAX More usual stuff More burpees Main Event— 25 merkins at the bottom of the ridge. Run up the […]

Incas and their Elders

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Today is the day after YHC’s 50th birthday, and after a birthday trip with the M to Machu Picchu (who does that??), YHC was ready to celebrate his permanent ascent into geezer status…er, I mean respect. We decided to celebrate the Incas, who really knew how to treat their elders with respect (hint: they worshipped […]

Two to the Fifth Power

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YHC did the Southern Village Sunday Run yesterday, and enjoyed amazing 58o weather.  24 hours later the temperature had dropped 40 degrees.  To YHC’s knowledge, this would be the coldest morning to date for the 2018-19 winter .  On mornings like this, it’s best to keep moving. Now today is a special day for YHC. […]

Stairway to Hell

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With 31-degree temps and a call to arms, the men of Devil’s Ridge showed up and showed out this morning. 2 pax hit the pull-up bar and 1 rounded the dark track for EC. But when the time came, we got to work. Mosey to the parking deck – merkins, parker peter, peter parker, air […]

Closing Out 2018 In Style

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For the second week running Devil’s Ridge fell on a holiday and we were able to push back our start times.  0630 EC at the pull-up bars and 0700 ME. 7 PAX came out early for Cindy EC. Cindy is the non-running portions of a Murph.  We decided to replace the merkins with KB swings. […]