Tonight was a good night for YHC to throw down a Q spot at Black Flag. After doing my first triathalon sprint yesterday, it would be a good recovery for the short, but sweet butt kicking I got. So here’s how it all went down. Warm- up Short disclaimer and we started off moseying towards the entrance of the park, and then the glorious mumblechatter began. ” I thought Big Mac didn’t like to…
2Its been one year since this night AO started and its been a great year. We have had some great Q’s. EH’d guys on the fly and had a great time doing it. I promoted the anniversary for a few weeks and there was a special request from the Nan’tan, Two Ferns to lead the warmup. I was happy to oblige. Warmup: Ferns led us down to the pool house in paddlers had us…
3I had the honor to Q the final workout at the original Black Flag AO at Good Samaritan Church. The site Q Shades and the SLT decided to move it going forward to the excellent Field Day Park in Paddler’s Cove, like The Brig AO. I heard a few men might be running a little before the main event so I showed up 30 minutes early and was happy to see the running was already…
7Here we are, 10 days later, but better late than never. Quick and dirty backblast – 4 years ago I did a similar Q at the Deep, leveraging their track and football field. We had to change it up this time around to not tear up that field, but I think it was effective. Here we go: Long mosey to warm up the 24 boot campers in attendance and stretched / side straddle hopped, etc…
3It was a Great Morning at Cannonball with the weather at 67 degrees and 92% humidity! The disclaimer was given and off to the workout! We started off with a warmup and during the warmup there was chatter about isn’t this supposed to be a kettle bell workout! Yes it was coming. We had a few guys who did both Ruck and Kettelbell. Thanks to Quasi who had an extra bell for O’Reilly who was…
4We had 7 men at the Brig for the June 2nd bootcamp. This included Dovetail, Gucci, Shades, Soft Shell, O’Reilly, Short Block, and myself (Captain Jack). We gathered up to complaints about the Murph and requests not to run too much. Once we hit 7 pm we moseyed over to the AstroTurf soccer fields. The fields were relatively empty probably due to the closed for maintenance signs. After a quick warm-up, we did three rounds…
3C.B. Recipe = Rocky Theme Songs, Burpees, Quarter Pounders and Kettlebells I introduced myself, said the disclaimer, then we got started on Warm-O-Rama. It consisted of overhead claps, then 50 burpees. I played theme songs from Rocky to override all of the mumble chatter. The fellas didn’t like my burpee warm up … c’est la vie! The next thing, guys grabbed their kettlebells and Whitesnake with his cinderblock we headed over to the goal line to…
4YHC picked up Tugboat and Shades picked up the Deep. Shades reached out to me and asked if we could converge the WO with a taste of the past from Iron PAX series. We discussed bringing a message and delivering the work. Always love getting to the intersection in the morning at 49 and seeing the F3 stickers, as I mentioned before when you’re following consecutive vehicles with that marking….You’re going in the right direction!…
2Just a Walk in the Park (whilst it was 88 degrees and Sunny) Pitch and I introduced ourselves as co-Q’s, a Disclaimer was disclaimed and then we took off … no warm-o-rama, ‘twas already hot outside. So let’s jump in shall we. Set 1 (Pitch) Cardio, Accelerators – while jogging through the park, Pitch offered the Pax intermittent breaks to do the following: Stop 1 – 5 Burpees Stop 2 – 5 Burpees, 10…
4And the Co-Q’s in Lake Wylie continue…O’Reilly and I paired up for a Q at one of the OG Lake Wylie AO’s, and our immediate plan was to make it heavy. I think we accomplished that. Official Tire Count – 10 “normal” tires (thanks Clutch) and 4 tractor tires (2 of which were Goliath and my tire that is as tall as me). At 5:13a we had 16 pax, so we started w/ F3 principles…
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