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F3 | April 28, 2017

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No lesson plan for the class

April 23, 2017 |

22 men played follow the leader as after a week back from Spring Break YHC went with a vague outline, but not a formal lesson plan for the Mustang Crew.  No, way was YHC going to head towards work on … Continue reading

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Catch that page!!

April 7, 2017 | | One Comment

For a windy Friday morning, the three brave soul left their homes expecting as good beat down and I did NOT want to disappoint.

Warm Up:

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Cold Mettle

November 22, 2016 |

It was a brisk 29 degrees on a clear Monday morning. I was just about to pull out to see if I could find someone at Skywalker when Buffalo Bill pulled in ready to rock.

The Thang:

Run about a … Continue reading

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Old blood and new

August 31, 2016 |

15 brothers went out into the sun to follow our brother Kiawah and his virgin Q.  Stories were swapped, lessons learned, and the Q and PAX ended up smoked in the end.

Here’s what YHC remembers- posted on behalf of … Continue reading

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W. Hill Street Hot laps

August 15, 2016 |

23 took the streets, and got a good ol’ fashioned beatdown from 3 fiery substances (yes the sun and asphalt are getting toasty by 9:30 am, but that didn’t stop this red-head from pushing the PAX past where they thought they … Continue reading

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And an SOB Shall Lead Them…

August 8, 2016 |

10 PAX arrived at Copperhead this morning at 6am and were faced with an SOB leading their group.  A few of the Metro faithful were surprised at the detail given to the disclaimer, but it was short and sweet and then … Continue reading

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0 for 3

July 28, 2016 |

Best way to guarantee no one shows up for a workout… have Marv Q it.  After a last minute substitution, YHC took the reigns at tank… and here’s what 13 others did after the EC time.

EC: A big fat … Continue reading

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There Are Signs It Will Be a Bad Workout

May 15, 2016 |

So, you get to the workout a little early when you Q. That way you can review your plan, see if there is an FNG, and in general take the temperature of the pax and see what kind of a … Continue reading

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Black Widow – Is what it izzz…

April 19, 2016 | | One Comment

Black Widow: Is what it izzz! The gloom was perfect and so was the attitude. This Black Widow jam session was in full effect. Venom shots were lined up and ready. No salt or lemon necessary…let’s do this!

0515 Extra … Continue reading

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Offseason Conditioning @ SOT

March 18, 2016 | | 2 Comments

10 men gathered in the dark to get better.  Here’s how they did it.


  • Warm-up Mosey (0.45 miles) from Westminster Presbyterian Church, up Randolph, down Chase Street and into the pitch black of unlit Colonial Park;
  • COP: … Continue reading

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