BACKBLASTS

Having a hard time getting the pax into the tag section of the BB via wordpress. will work on it later though. Red Ryder, Pivot, Peeping Tom, Greenbow, Yoga Mat, Ollie, Lite-Brite, Texas Ranger, Hermes, Smokey, Oofta, Chipper, Bayonne, Captain Jack, Term Paper Warm Up SSH x 15 ** 5 Bonus Burpees – Welcome Greenbow Merkins x 5 GM x 10 Merkins x 10 Hillbillies x 10 LBCs x 10 Merkins x 20 Thangs [Read More]

When I announced what we were doing this morning I was accused of waking up without a plan. Not true, I knew two weeks ago I was borrowing this workout from Banjo. If it’s good enough for him, it’s good enough for me. Warm-Up Mosey down the road by the pond and circle up for side straddle hops, hillbillies, cotton pickers, and because no one except Old Maid was counting loud enough for YHC to hear, 10 burpees OYO. [Read More]

15 PAX entered the gloom on a 40-something degree morning in downtown Cary. A couple guys did EC - you know who you are. By the grace of the SkyQ, one of the BO twitterkeepers tweeted out that YHC was the Q for the week. YHC may or may not have remembered that. (I didn’t) In light of that, I jokingly asked @shutincarpex what he was planning to do for his Q down the road, and like a good PAX, he DM’d me his pre-blast. [Read More]

60 degrees. Dry. No wind. 15 dudes. 5 or 6 for EC run. Burt subbing for Half (get well, bro) on the Q Disclaimer, Mission, Safety were covered Warm Up Prisoner run to the big (dark…property mangers please reset your timers on DST Sunday) parking lot. Circle up for squats, Merkins with calf stretch, SSH, Hillbillies, Burt Jacks (perhaps we will do Burt Jack Webb’s at some point), Good Mornings. Most on Cadence, some on down and one on a down and up call. [Read More]

Great morning with a high impact crew at Phoenix this fine Carpex Saturday. We covered quite a bit of the park & had some good times! EC runners were cruising around (sorry Texas Ranger had to scoot out) & I got to chat on the move with our newly acquired PAX from Churham – Flenderson. We all hope this trade plays out well over time & we won’t miss the cow & two goats we gave up for him. [Read More]

Beautiful Friday morning for a Ruck. I was looking forward to leading today’s Ruck and building in more exercises into the walk. I think we accomplished since I feeling it this morning. Thanks fellas for allowing me to lead you… Warm up Good mornings - 6 Windmill (not turbines) - 6 Seal clap - 10 Fazio arm circles (forward) - 10 Fazio arm circles (backward) - 10 Merkins - 10 Recover, we then walked to the hill… Thang 1 - A seven Double time uphill - do merkins Double time downhill - do squats Recover, we then walked back to the parking lot… Thang 2 - A five Rucks off and hold overhead Walk to pickle - do curls Walk back to other pickle - do WWII Recover, Rucks back on, we then walked back to circle… Thang 3 - Plank shuffle merkin Plank position on parking space line Side shuffle in plank position to next parking line - do 1 merkin Shuffle to next parking line - 2 merkins Repeato until 5 merkins are completed Recover, we then walked to the pavilion… Thang 4 - Dips, Urkins, StepUps Dips - 10 Urkins - 10 SetUps - 10 Repeato with 5 count Recover, we then walked to playground… Thang 5 - Dead arm hang If it weren’t enough, we ended with a minute long dead arm hang Mary Rucks off Hello Dolly - 10 WWII - 10 Box Cutter - 10 Superman hold - 1 min Have a nice day! [Read More]

Standing EC run 0510 with Hermes, Oofta, Chipper, Wonderbread, Chanticleer, Michelob, Denali and YHC. No FNGs so No disclaimer was given by YHC. Term Paper however gave it while Moseying to the warm-up and then quickly sent a harshly worded e-mail to Ma Bell. **Warm-Up **Good Morning, Windmill, Steve Earle, Arm Circles, Merkins Mosey to Baseball Field **Thang One **Seven of Diamonds - Starting at Home plate, mosey to right field perform 7 of called exercise, mosey to left field repeat 7 of exercise, mosey to home plate, repeat 7 of exercise, bear crawl to 2nd base, sprint to center field fence, perform 7 IC count Aussie Mnt. [Read More]

No shovel flag this morning, but there was a flag draped over a tree limb, so we pledged allegiance to it and then we were off. Warm-Up Mosey almost all the way around the pickle and circle up for side straddle hops, imperial walkers, cotton pickers, Sir Fazios (all in perfect cadence) and then Nature Boy led us in the loudest Good Mornings ever. The Thang Mosey out of the park, take a right and head over to the office park next door. [Read More]

It wasn’t raining and there was a sunrise, so mark that as a win in the weather column. However, the PAX kept complaining about “The Cold”. Now, the weed companies, pest companies, and Punxsutawney Phil all assure me that Spring has sprung. My hydrangeas agreed, much to the dismay of their now-wilted buds. Alas, I can’t do anything about that, but I can do something about the shivering PAX. Beaker’s Beginnings (The Warm-up) [Read More]

A lovely, lovely day at Gran Torino. Perfect weather, and an awesome pax! What do I have planned for today? Nothing special. A very simple, yet effective high tempo workout. Just another day at the finiest Hihgh-Tempo bootcamp AO in Northwest Cary. We started with a quick and abbreviated F3 Briefing. No FNG’s today so let’s go! Pledge of Allegiance Follow me for a brief jog and warmup: SSH x 20 20 Regular Merkins OMD Imp Walker x 20 20 Wide grip Merkins OMD 15’ish Good mornings Honestly, the mumblechatter got out of hand here, no clue what the count was 20 Diamond Merkins OMD Follow me to the pullup bars for The Thnag The Thang! [Read More]