Legacy Backblasts
The legacy posts from the PAX of F3ENC! Now done in Slack!4 Quarters
Warm Up 21 SSH 10 Cottin Pickers 20 Arm Circles (10 each) Thang Mosey to Elmstreet school 7s - pullups and burpees Mosey to front of ECU Stadium grabbed rocks - 50 arm curls - sprinted to other side with rocks in hand 50 hallelujah then sprinted back with rocks...
Q swap, Part One
Madoff contacted YHC and shoulder tapped him to Q Blastoff. YHC had an idea to swap Qs and have Madoff Q Breakdown on the following Monday. And thus, the Q swap was born. YHC decided to start the weekend off right with a musical weinke: Warmup: Pledge of Allegiance...
Let’s Spell J-E-R-I-C-H-O
Warm up: Pledge, SSH, Arm Circles, Claps, Copperhead Squat, Warm up lap The Thang: Start with Lt. Dan down the parking lot, Obamas (bear crawl with Carolina Dry Dock every 4th step) back down the lot. Mosey to side parking lot. Quarter Pounder w/ Merkins, Squats, SSH,...
Make the days count
Don't count the days. Make the days count. S'mores dropped that on YHC during an intermission this morning and it really hit home. "I can't wait for the pollen to go away" "I can't wait until Summer" "It's too hot, I can't wait until Fall" "I am ready for a break and...
Once Upon A Time
YHC was scheduled to Q on February7th. Blueprint verified the day before. Little did YHC know after that YHC's Dad would take a turn for the worse and not make it through the day! We left for Florida that day and were able to spend time with family and knowing all...
Keeping it Simple- we rucked
YHC figured he'd keep it simple for Ruck On- we rucked to the town common (stopping briefly to say hi to the #broga PAX) and back to the flag for name-o-rama, prayers, and a picture.
Runstrong does not care if you did GrowRuck26
Chilly morning but think we would take this over what we know is coming, the hot and humid mornings we are all waiting for but hard to run in. Picked an easy route that would give PAX some options of shortening the route a little and still join back with everyone to...
Basic Breakdown
YHC figured he would take the Q, it being the Monday after GrowRuck and all. Warm up: Pledge, SSH, side lunges, good mornings, and cotton pickers. The Thang: Mosey to the rock pile for curls (doing bottom half, top half, and then full), squats, and tricep extensions....
3-25 First Aid Prevention Edition
EC Ruck(less) @ 0440 with Cold-Cut 0530 and we had 7 additional pax join us for some pre-GrowRuck First Aid The Thang: Pledge, SSH 25, Hallelujahs 25, Burpees 3 OYO Gate 6: Step Ups 25, Irkins 25, WWI's 25 Gate 7: Sumo Squats 25, Merkins 25, Flutter Kicks 25 Gate 8:...
Let’s role.
We had 6 runners who ran 6+ miles. . WARMUP: Disclaimer given & be back at 6:30. Let’s role. The Route: 1st street 5th. Cross 5th go between Saint James & the Funeral Home. Next left. Get on the Green Way. Left at Elm. Right on 14th. Left on Stadium. 1st...