Warmup with good mornings, side shuffle hop and windmills. Next run 1/4 mi to do 3 sets of single arm incline merkins, high alternating left right step ups and dips. Then run 1/2 mi to next station for three bridge sprints with LBC, single arm merkins, Russian hammers, dying cockroaches, calf raises and standard merkins. Next run 1/4 mi for a hill suicide followed by a plank hold. Finish it off with a 1mi run back to the start.
East Wake pax have a new AO to look forward to beginning on Saturday May 1, 2021. Named "Wendell," it…Continue Reading
YHC first posted at the Monday Murph when the non-running AO Bear Trap (nee The Carl) was on its second…Continue Reading
I just realized while working on this backblast that Rush “Hour” is only 45 minutes. I’m sure I’m late to…Continue Reading
YHC was originally planning to audit his first visit to Quickhatch and Q the Weekend Crick, but Fruity Pebbles reached…Continue Reading