Nasty Macs

12 Dirty Dozen PAX posted a Big MACS turned forced fed Nasty Macs themed WO.  No FNGs so minimal disclaimers before start. Warmup:  25 SSH, 20 WM, 20 IW Mosey to location 1, 10 burpees on arrival Big MAC= run big loop then spell out MACS with exercises 1 loop, M=merkins, freddy mercuries  50 of…

Gassed

It’s Monday.  Not a lot of time for funny talk, so let’s roll…. Warmup: Mosey around the park loop and when we get back — GoodMornings/Windmills/ImperialWalkers/SSH/Fazio Circles Thang: 1st Set: Partner Chase around the loop.  4 rounds with abs in between. 2 burpees – catch partner plank – chilcutt – LBCs – dying cockroaches 5…

Disturbing Leadership

It’s always a pleasure to start my week right with the pax at Crucible.  This time around, YHC wasn’t very creative, but wanted to give the men a tough workout so the cones came out.  After some discussion about “Dingut” and Marmalade’s girlish squeal during the pre-run at the sight of a supposed snake, there…

In the Name of Love

It is the month of love, so YHC thought we could celebrate Valentine’s Day a little early.  3 pax showed for the pre-run, 8 for the main event.  Declaration of F3 mission statement and we were off. WARM UP SSH x 14 Good morning x 14 IW x 14 LBC’s x 56 (4 x 14)…

Replacing the Tapes

Every Friday after posting at Juggernaut I come home full of plans to stretch, foam roll, eat vegetables, and run all weekend long. And every Monday morning I wake up with tight muscles that seem to have both atrophied and fossilized in a mere 71 hours, a belly in full riot over the food choices…

And penetrate we did

This backblast is for you Big D.  Four years ago there were only a handful of F3 Raleigh Monday AO’s and North Hills was becoming problematic not just in terms of PAX numbers (i.e. consistently over 18 posting, but also with the neighbors complaining about the many cars parking on the street and chatter before…

Turkey Week Prep

As we started Thanksgiving week YHC though we would work to prepare our body, mind, and soul to give thanks.  However, YHC should have said be prepared to be shocked, surprised, and bad… really bad.  I should have known things were going off the rails when YHC’s better half said this moring “Is that what you are really…

16 Years

4 PAX made it out on a wet, 45 degree morning that was surprisingly much warmer than it sounds. Paper Cut rocked it out in short sleeves. With 4 PAX and a Q in his rookie season the vibe was unusually laid back. Rounding out Veteran’s Day weekend, all reps today were x 16 in…

Lay Aside that Weight

Always a pleasure for YHC to lead The Crucible.  Have been coming here for years and love the site (and the pax who show up).  Today YHC decided to have a lesson in the workout, so we had a rock as a friend throughout the workout.  Not easy… WARMUP SSH x 20 IW x 20…