Duke Cannon

4.20.22 PAX:  Schnitzel, Bartman, MiniVan, Radar, Tubbs, NaeNae, Musk(Kotter), Duplo(DR Chapel Hill) Moth Man (DR Chapel Hill) Conditions: Mid50’s,  Perfect conditions Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup: TTTx10IC, 1 Burpee, ACFx10IC,2 Burpees,  ACBx10IC, 3 Burpees, …

Give the legs a break day

3.30.22 PAX:  Schnitzel, MiniVan, Squid, Radar, Tubbs, Pierogi(Raleigh) Conditions: Mid60’s,  Perfect conditions Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup: Moesy 1 lap.  TTTx10IC, Leg stretches, ACFx10IC, ACBx10IC, APx10IC Thang:  Mosey to HHIES11’s with Merkins & IrkinsMosey toIRC …

Leg Friendly Day

3.23.22 PAX:  Schnitzel, Bartman, MiniVan, Spaghettio, NeNe, Tubbs (In descending order of age) Conditions: Mid60’s,  Perfect conditions Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup: TTTx10ic Slow “Quiet Jog” around the lot Thang:  Alternate leg stretchingCarioca parking lotMosey …

Hurry up and Plank

48 degrees and dark, clear skies and ideal On Deck: Radar, Chumbucket, Goose, MiniVan, Clancy, Tubbs, Bartman and Spahetti-O (QIC). Warm Up: TTTx10 Mosey to the intersection by Island Rec. The Thang: Stretching and running From the parking lot at Island Rec stretches were had: Quad stretches, ankle stretches, runner's stretch Run (at your own …

Lets work on our Cardio

Posted on February 23, 2022 by MiniVan in The Brig 2.23.22 @ The Bus Depot  PAX:  Spaulding, MiniVan, Schintzel, Radar, Spaghettio, NeNe Conditions:  low 60's, low humidity, clear skies, perfect conditions  Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup:  TTTx10IC, IWx10IC, Hip Stretch Thang:  Mosey …

Contingency Plan

2.7.22 PAX:  MiniVan, Radar, Clancy, Tubbs, Spaghettio Conditions: Low 40’s, damp, brisk morning Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup: Move to our covered walkway area Thang: 11’s with 10 count Flutters(100-90-80…) and 2-count SSH’s at far …

Runnin

1.10.22 @ The Bus Depot PAX:  MiniVan, Spaulding, Spaghettio, Tubbs Conditions: Low 60s, no rain but damp Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup:  Stretch on your own Thang: Run - anywhere from 4.5 to 5.75 …

The EF4 Corners (03-Jan-2022)

Local PAX On Deck: (7) Squid (R), Goose (Rx3), Tutu (Rx2), Spaulding (R), Hardhat, Hermanos Tubbs (QIC) Visiting PAX on Deck: (0) Conditions:  Preworkout: 63, feels like 60, winds WSW 24mph, 66% humidityPostworkout: 57, feels like 51, winds W28 mph, 58% humidity Disclaimers: I am not a trained professional, so you are working out at your own risk. …

Slow Down

Local PAX On Deck: (5) Goose (Rx3), Mater, Schnitzel, Radar, Tubbs (QIC) Visiting PAX on Deck: (0) Conditions: 62 degrees, feels like 62, wind SW @ 5 mph, humidity 91%, dew point 60, barometric pressure 30.00. It was a gorgeous morning in the Gloom! Disclaimers: Not stated, because we are all aware. Purpose: Proverbs 27:17 Warm-up:  Mosey around the parking …

Fingers in the crack

11.29.21 @ The Bus Depot PAX:  Spaulding, MiniVan, Tubbs,  HardHat, Goose, Schnitzel, Surf-N-Turf, Big Al Conditions: 45, clear, crisp perfect morning for a workout Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup:  TTTx10IC, IWx10IC,HBx10IC, ACFx10IC, ACBx10IC, Air …