Preblast becomes a backblast: Theme: Run around Ardmore Central, visiting several of the places of worship and performing escalating reps of prescribed exercises. The workout was going to be much harder, but then Zima did his thing at Conspiracy and caused YHC to rethink the plan. Congrats! 0530: Warmarama Normal fare, accelerated: SSHs, Abe Vigodas,…
Theme: Run around Ardmore Central, visiting several of the places of worship and performing escalating reps of prescribed exercises. The workout was going to be much harder, but then Zima did his thing at Conspiracy and caused YHC to rethink the plan. Congrats. 0530: Warmarama We’ll waste some time, but not a lot of time….
Five years ago, YHC rode on the shoulders of giants and Zima to a beautiful land of horses, rolling hills, and distilleries still semi-closed due to Covid. The opportunity to run it back and see what was missed arose at the end of 2025 when a group expressed interest in doing a road / van…
Great weather greeted everyone who stepped outside this morning. Seven of us gathered at Hanes Park to make sure the weather was real. Warmarama: Normal, starting with SSHs, Abe Vigodas, Whirlies, Hammies, Cherrie Pies The Thang: Mosey to track. At each curve, perform dive bombers x 10 (40 total). Mosey to swings. Lat pullups x…
With IPC coming in hot (as in next week), YHC took the opportunity to bring back the hardest / best IPC workout, in YHC’s opinion: Meatloaf’s Massacre. See previous runs of the workout here: https://new.f3winstonsalem.com/wp-admin/post.php?post=10208&action=edit https://new.f3winstonsalem.com/2019/09/iron-pax-saturday-meatloafs-madness/ https://new.f3winstonsalem.com/wp-admin/post.php?post=12849&action=edit Warmarama: The Thang: Real simple. Meatloaf’s Massacre (enhanced): Blockees (Manmakers) x 10 WW2s w/block x 20 Block swings…
Warmarama: Normal, starting with deep Asian squat + calf raises, SSHs, Abe Vigodas, Whirlies, Up/Down Dawgs, World’s Greatest Stretch, Hammies, Cherrie Pies The Thang: Mosey to bus lot and retrieve a block. YHC scouted out the track for moisture and found it…muddy. So, line up at top end of bus lot with your block. Perform…
Warmarama: Due to the track closure, mosey to Reynolds Auditorium via Hawthorne Road (Wink: “He really did mean at the high school.”) The Thang: Norwegian 4×4: run for four minutes as hard as you can while maintaining your pace. Then recovery for three minutes. Repeat three times for four total rounds. Coolarama: Return to launch…
It had been a minute since YHC had been to Flatline, although it is one of YHC’s favorite weekly beatdowns. Wanting to build upon recent Bourbon Chase training while checking all of the Flatline boxes, YHC concocted a constant moving, distance accumulating plan for this August morning. Thankfully, several other HIMs joined me. Warmarama: The…
Warmarama: Stretch on your own. The Run: https://www.mapmyrun.com/routes/view/6756344328/ The Gun: 20 seconds on, 10 seconds off: Merkins, Squats, Hillbillies, Dive Bombers, Side Squats, Glute Bridges Repeato Diamond Merkins, Lunges, WW2s, Carolina Dry Docks, Monkey Humpers, Heels to Heaven Repeato Calisthenics until time Announcements: Q School is Saturday, 0900, at Hanes Park. Guys from Cornerstone /…
There was rain at 0400 when YHC awoke, so the alarm was pushed back in lieu of getting up for the run club. As YHC was setting up, Rubber Ducky rolled in. Because it wasn’t raining at that point, he stayed in his vehicle. YHC took off on a quick run to College Park Baptist…