We had seven men this morning at The Abyss. Seeing no FNG’s, I gave a quick disclaimer and we took a brief mosey around the elementary parking lot and did some toy soldiers and karaoke. Noticing ACP was injured, I called an audible and changed my weinke to accommodate his injury. We circled up behind the elementary school for a the warm up. WARM UP Goofball x 20 IC 1 burpee Windmill x 10 IC…
0Frisbee Toss – Bottle Bash – Then Burpees Prep I arrived early and setup in the grass a 5-foot stake with a bottle, established a toss line and pulled out my Carolina Panthers frisbee. … planning for yard games with penalties …. Warm-O-Rama 7pm it’s Go Time! I disclaimed the legal stuff and then started off with some brief stretching and SSH’s. Although the Brig A.O. Flag was absent, no problem, I brought the Cannonball…
1We had 7 this cool evening at the Black Flag including Shades, Red October, Tweety, ACP, Dovetail, an FNG (Poutine), and myself (Captain Jack). Before starting, Shades gave the FNG a good overview of how F3 works. He’s down from Canada visiting Tweety and ACP. When time hit, we circled up and did typical activities like windmills, merkins, and imperial walkers. Next, we moseyed over to the circle by the baseball fields for a Walls…
08 PAX came out for a recovery workout at the Black Flag. YHC took the Q months ago, knowing that BRR bodies would be beaten and bruised and if I had to post the flag, I wanted control of the recovery. Peg, a fellow BRR runner, also posted knowing what we endured over the last few days. As more and more showed up that were not BRR runners, my mind quickly turned to how can…
1Its 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…
7We had eight out for a workout at the Deep including Ice Bear, Suds, Seger, Olaf, Vanilla Ice, Kick Flip, ACP, and myself, Captain Jack. We had some late arrivals, so we circled up at the flag and did typical warm-ups. Since I was expecting a small crowd, I brought the paver bricks. Each guy grabbed two bricks and we moseyed over to the track. At the track we did a quarter pounder with cheese. …
0Just 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…
4I got to Paddlers Cove a few minutes early went to the pool house set up the Lake Wylie flag, left my speaker and some chalk behind for future use in the night. I made my way back to where we stick the flag and a some guys were already huddled up. Then a few FNG’s showed up and we grabbed up who would later become “Scantron” and welcomed him to our group. He had…
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