YHC knows it’s best not to skip leg day, so I brought leg day to the Greenbrier Farms Clubhouse this beautiful Wednesday morning. WoR: SSH, Imperial Walkers, Abe Vigodas, Whirlys, Jack Reachers, Michael Phelps. The Thang: I brought my Big Weinke Energy and flopped it down right in the middle of the circle for all…
As YHC spent time pondering the plan of action for today’s Q at the premier kettlebell workout, the song Jessica by The Allman Brothers popped in my head. An iconic song suitable for all sorts of occasions – road trips, movie soundtracks, multitasking, annoying your kids, and holidays. So, having the anchor song to the…
YHC have become very bad about posting backblasts, but when it came time to prepare to Q BNW my appreciation grew for the PAX who do regularly post a full backblast. In September of 2020 BNW migrated to Greenbrier Farms from Reagan High School with a short stop at Food Lion. On 9/30/2020 Inteference Qed…
Although I asked for a cooler low humid morning – the former was present, the latter not so. After a traditional Warm-O-Rama and some essential stretching, a Jimmy Buffet memorial launched us into the 4×4 fun. 4 minute EMRAP with 10 reps of 4 exercises per set – followed by a run or some court…
YHC was first in this morning at 0441 but then cars kept pouring in for the 0445 pre-ruck/pre-run launch. @BAM, @Bluto, @RubberDucky and @Chubbs strapped on rucks for a 2.25 mile pre-ruck and meanwhile @Turnover, @Burns and @Doublewide took off for a 3.6 ish pre-run. By 0530, we were all back and then joined by…
Another cooler than usual morning greeted a fine selection of pax looking to do more than check a box. 4 got in a brisk 2.25 pre-ruck to get the blood flowing, the Q fired up the borrowed speaker from the site Q and we got after it. YHC was feeling the need for some “fired…
Pre run – Burns, Sweet Tea, Bevo, Interference. Much ado about “the hill” & the humidity. We returned around the same time as the pre-ruckers, Singing Cowboy, BAM, and Bluto The rest of the merry band of pax joined us and at 0530 we began WoR – some exercises and then a lap around the…
11 PAX came out for the VQ for the Rubber Ducky 900 finishing with Mary’s evil step sister Sally. 3 Stations – 5 Exercises – 20 Reps Each with a little running and the hardest 3:45 of pushups so far this year. @Bluto, @Bam @Rubber Ducky came out for the the EC Ruck – 2.25…
at the early hour of 4:10am YHC woke before my alarm. It turns out after you miss a Q nerves are on high alert. Atrophy, Starfish, Bluto, BAM, Rubber Ducky and YHC pre-rucked Burns and Turnover got an EC run 5:30 workout begins Warm-O-Rama at the CIRCUS Copperhead Squat, Imperial Walkers, Running with Scissors, Copperhead…
12 gathered on the smooth asphalt of Greenbrier Farms on the chilly morning of March 8. After the traditional breakfast of side straddle hops, arm twirly things, michael phelps (and a few stretches for weary muscles) the PAX moseyed to road for the first exercise: The Triple Nickel. Run 200 yards. Complete 5 WWIIs…run back…