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F3 | June 23, 2017

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Raleigh, NC

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Summer Beach Prep at Thunder

June 22, 2017 |

Pax of 8 with a 2.0 included showed up for a great weathered beach prep session at Thunder. It felt great at 7PM and we rolled out to what would prove to be some real good chest pain.

Jog to … Continue reading

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Do you smell what the Rock is cooking?

June 22, 2017 |

A little Dwayne Johnson teaser was thrown out on Wednesday night to prepare the Pax for what was to come in the Gloom Thursday morning.  15 men showed ready to make themselves better and kick the day in the balls. … Continue reading

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Bear Crawl Rain Day

June 21, 2017 |


Muggy with Rain and then More Muggy

Today as I awoke and saw no rain I smiled as my workout would be best suited outside and not in the 95 degree parking garage! I arrived at Warthog to see … Continue reading

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Traveling the perimeter

June 21, 2017 | | One Comment

Tomorrow’s installment of the Judge will be epic…so, epic. Just kidding. It will be slightly above average like all of us kids in Lake Wobegon but you don’t want to miss it.


Partner up and mosey down to the … Continue reading

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Q takes a Spill

June 21, 2017 |

11 PAX gathered for a wet workout in the gloom.  No FNGs so no disclaimers & we were off.

Warmup:  20 SSH, 10 GM, 20 IW

Run to Big Hill off site, 20 merkins along the way x3,  YHC took … Continue reading

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Rugged Persistence

June 20, 2017 | | 2 Comments

“Grit is not just a simple elbow-grease term for rugged persistence.  It is an often invisible display of endurance that lets you stay in an uncomfortable place, work hard to improve…and do it again and again…”

YHC shared this words … Continue reading

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4 Corners with Cusack

June 20, 2017 |


  • 1 Lap around small track and jog to parking lot
  • Side Straddle Hop – Cadence count 20
  • Good mornings – Cadence count 10
  • Imperial Walkers – Cadence count 20
  • Sir Fazio Arm Circles Forward, Hold and Reverse – … Continue reading

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Case of the Monday’s

June 19, 2017 |

There is nothing like 90% humidity to start off your week right. 5:30, no FNGs, and we’re off.

Warm up

Mosey to the tennis courts and circle up:

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PAX of 16 showed up for the Paradise City “Watch out for foul balls”

June 19, 2017 |

PAX of 16 showed up for the Paradise City “Watch out for foul balls”

4 PAX for extra credit – Great job Bernie, Princess Cut, PSI and Double D

WARM-UP on the jog

Bottom of ramp SSH x 25, run … Continue reading

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Stairway to Seven, my Birthday Eve Celebration

June 18, 2017 |

With the 5 Points Triple visiting Heavy Metal today, the crowd is off a bit but we have 10 eager Pax ready to tackle the Judge on the eve of my birthday. No one seems to be able to come … Continue reading

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