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F3 MeCa | June 10, 2021

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The Dawg House

No promises

June 2, 2021 |

YHC noticed that the PAX had been throwing around a lot of promises in pre-blasts recently but YHC  decided the only promise he would make is that the PAX would get their money’s worth if they came to his Q. … Read More

Schnellenberger 12 + 12

May 24, 2021 |

Warmup: Side-straddle hop x12; Penny Pickers x12; Windmills x12; ISTs x12; farmer carry to the courtyard.

The Thang: Each set of exercises is built on a U-shape pattern.Think of three exercises performed in an A-B-C-C-B-A order, 12 reps each; or visually:

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A Cruise by any other name

April 27, 2021 |

The holy number of 12 pax joined in a morning Cruise under a full moon. Because YHC is still a plebe, he had a hard time pulling the official name for the Lazarus Run. It seems perhaps aptly nicknamed the … Read More

Check your spare

April 23, 2021 |

14 other heroes met YHC this morning for some beatdown excitement.   My usual plan is to keep us moving for 45 minutes so 530 hit, disclaimer given, let’s mosey.

Off to the parking lot circle for warmup.   A little motivator … Read More

Here at The Rocket we have two basic rules.

April 13, 2021 |

A good solid cruise. 4 ruckers and 5 runners on the Carolando Rocket.

Rule #2 is probably, Be grateful for your PAX, because when MASH Qs the Cruise he carries no watch, little sense of direction, and has yet to … Read More

4 corners 4 men

April 7, 2021 |

WARM-UP

SSH

Windmill

IST

Penny Pickers

Arm Circle

Workout

While doing a lap around the parking lot ~.2 mile, each corner has exercise

25 Squat, RBC, Lunge, Low Dolly

Complete 2 laps, thus doing each exercise twice

Go to the … Read More

More Myalgia than Nostalgia

March 9, 2021 |

Wouldn’t you know it. My VQ and I’m hoping for a nice, simple cruise through the Apartments. However, a red-dirt alert at Shenandoah & Ranchway thwarted safe passage through Carolando proper. Misfortune? Or Providence. With reduced options, the Call of … Read More

Just keeping the guys dry

February 21, 2021 |

As the end of the monsoon season was in sight YHC had a plan to keep the PAX dry.  TClaps to Honeydo for swapping days with YHC but the look on Pharaoh’s face was priceless when he found this out. … Read More

Beautiful Dry “Brisk” block-free day

February 17, 2021 |

WARM-UP

SSH

Windmill

IST

Penny Pickers

Arm Circle

Workout

While doing a lap around the parking lot ~.2 mile, each corner has exercise

25 LBC, RBC, Pretzel Crunch, Low Flutter

Complete 2 laps, thus doing each exercise twice

Go to … Read More

Sunny and 70 (somewhere)

February 1, 2021 |

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

In the parking lot, starting at the sidewalk do Triceps extension/overhead press/Curl, 10/15/20, moving to the next road of parking spots each time.  Repeat for 3 total rounds, adding 5 … Read More