Dropping BOMBS on Your Moms

I planned BOMBS this this morning which of course trigger a lyrical memory for me. You better check yo’ self before you wreck yo’ self ‘Cause I’m bad for your health I come real stealth Dropping bombs on your moms F*$& car alarms I know jaws drop when folks learn I used to listen to […]

Suicides and Pyramids

11 Pax strong at Jolly Roger this morning. We’ve averaged 9.9 Pax so far in 2021. Strong commitment from the men of the North.   Warm-Up SSH x30 Harvester x10 Lunges x10 each leg Merkins x20 Alternating Shoulder Taps x10 each arm Plank Jacks x10 The Thang YHC led the way down to the Riverside […]

Walking with Weight

The theme of my VQ was a selection of exercises that kept me busy when my ankle needs to not run. Focus on strength endurance and mobility. PAX brought kettlebells and plates in the 30-50# range. Tater fearlessly grabbed the 50. In place Warmup: Slow Squat x10 Windmill IC x10 Plank Toe Taps IC x10 […]

10 Minute EMOMs

Another hot and humid morning in North Durham. 10 PAX arrived in the gloom to sharpen one another.   Warm-Up SSH x25 (CC) Harvester x10 (CC) Merkins x20 (SC) Mountain Climbers x10 (CC) Alternating Shoulder Taps x10 (CC) Side to Side line jumps for 1 minute Front to Back line jumps for 1 minute Plank […]

Fitness Ain’t No Picnic

Warm Up SSH x 30 Harvester x 15 WMH X 12 Windmill X 12 Air Squat X 10  Slow Merkin X 10 Pulse Lunge X 15 per leg 10 burpees for the tardy   The Thang At my last post at Jolly Roger YHC took note of how many picnic tables are distributed around the […]

Rain Adjustment

If you look at your phone before F3 sometimes – it says that there’s going to be lightning and a ton of rain and probably flooding and you’re going to die. Then on the drive to F3 (no matter how short or long) it feels like it’s dumping rain and you’re going to be soaked […]

Hitting the Wall

Warm-Up: Side Shuffle Hop – 30 Cadence Windmill – 10 Cadence Willy Mays Hays – 10 Cadence Little Baby Arm Circles – 10 Cadence Imperial Walkers – 10 Cadence Merkins – 5 Slow Count Squats – 5 Slow Count Burpees – 5 Slow Count The Thang: Jog to the back with 10 burpees at each […]

After some mixup and confusion on the status of a Q, it was settled that YHC would get to Guest Q before leaving town to head back to the Seattle Region. Shoutout to Sodapopinski for the audible and graciously moving (being moved?) to next week. With a last minute decision to Q at a site […]

Basketball Glory Days with Ladders and Suicides

YHC decided it was time to put nerves aside and host his VQ.  YHC grew up playing basketball (shocker i know.  Someone who loves fire and played sports, rare combination) and decided that a basketball themed VQ would be the best and most comfortable.  When would be a better time than the morning of the […]


6 PAX gathered at Riverside High to get the week started off correct. YHC left his home as the rain started to really come down, and by the time YHC got to Jolly Roger, the rain had petered out and we had a nice wet adventure ahead. 0530 hit, no typical late North Durham traffic, we […]