TCBY
Conditions: 70* F and Humid Welcome to South Carolina. Warm-up: 5 Burpees OYO 10 Imperial Walkers IC 20 Side Straddle Hops IC 30 Jungle Boi Squats OYO 40 Plank Jacks IC 50 LBCs OYO 60 LBACs (30 forward/30 reverse) all IC The Thang: Mosey from the shovel flag to the far end of the soccer […]
Keep it Simple, Stupid. (KISS)
I’m about to blow your mind with this one. Garth Brooks and KISS collaborating on KISS’s “Hard Luck Woman”. Many of us have heard of the acronym K.I.S.S being used for the statement, “keep it simple, stupid”. Given the size and abundance of relatively new faces, YHC decided that keeping it simple was the best […]
Run…Jog…Walk
Today was the 1 year anniversary of run groups in F3Greenwood and the Wednesday Starbucks coffee run continues to be problematic. Some say a split must happen, some want a split of COTs with a combined coffeteria and some want everything to stay the same. Hopefully we keep pushing 40 to 50 pax at this […]
JH Bar-b-“Q” Burn Off
The Magnificent Seven assembled at the Epicenter, the one, true AO, for a post Memorial Day, post Murph Barbeque burner! Glad to welcome back old married man Cold Feet! YHC struggled to come up with a beatdown that didn’t involve pull-ups, merkins, or squats, and was only partially successful! Disclaimer CoP SSH x20 IC IW […]
Uphill Both Ways
3 pax had gathered at the flag for a postMurph rendition of Fury when out of the gloom appeared Refugee doing his best UncleBuck impersonation by running to the workout. WarmUp 10 SSH 15 Tunnel Through 10 LBAC front 10 LBAC back TheThang Indian run from flag to bottom of Junior – short sprints but […]
#Problematic times return to the Shipyard
27 pax…… yes this is not a typo…..27 pax packed the Shipyard on a fantastic #gloomy morning in #TheWood. Before YHC could even set-up the AO for the days #beatdown, pax were already eagerly gathering in the parking lot. I must admit seeing a group like this both exciting and intimidating all at once. I […]
Memorial Day OnB
16 pax met at the #Fountain for nice little OnB( I like how you abbreviate this Alpo) on a clear, crisp morning in #TheWood. The Greenwood PoPo were there to greet us to get this thing started but no escort was provided. Pax pulled out at various times as usual. I have no clue where everybody went. […]
Nothing to see here folks. Move along.
Conditions- muggy The Thing would have been 1/4 mile medium pace warmup. 1/4 mile sprint then walk to recover a Heart Rate approximately 100bpm. Repeat sprint recover cycle until time is called. No pax showed so YHC took himself to the FountainHead and dos this workout with the out-n-back crew. No announcements. No prayer requests. […]
Memorial Day Murph
YHC showed up at the Epicenter this morning expecting to see about 6 pax for the Memorial Day Murph. Murph is one of the most difficult hero WODs out there and YHC had “encouraged” the pax to forego the partitioning of the workout and do the workout as intended – straight through. So it was […]
The Longest Hour
10 PAX were gathered in the Shipyard parking lot awaiting the 0600 start time to a Saturday Sugarfest when approached by an unassuming young Air Force JROTC member getting ready to head to Carowinds for the day. The FNG saw Old Glory flying and thought we were members of his unit, boy was he quickly […]