Forgive Yourself If You Think You Can

14 pax posted at the fountain and headed out for various routes and distances. We circled up, we were named, we made an announcement and we prayed. Announcements: The workout is at Terrapin tomorrow. Dixie Chick on the Q. Prayer Requests/Praise Reports (Thanks to Fabio for lifting us up in prayer) Thumpers mother passed away […]

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3 PAX for a Triple Dora

Its Thursday again and for YHC that means no running, yay, yay because I’m a runnin fool (shout out to Uncle Buck) training for the P200 and Thursday and Sunday are my days off from running.  Anyway that means all bootcamps I lead on Thursday are upperbody and abs.  I tweeted out the plan Wednesday […]

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The 4 Corners at Hamburger Hill

A long time ago in a galaxy far, far away…… Juggernaut brought Inspector and YHC to a mythical place of torture that he had discovered and aptly named Hamburger Hill. Hidden in the dark recesses of an empty office parking lot was a junior Junior. On this monster we crawled up and down again and again. YHC remembered a hill surprisingly as steep and possibly a little longer was used back on NAS Patuxent River to cause hate and discontent to all of us SAR Dogs. The parking lot was similar in size and so a workout in ode to those good ole days was finally in order.

62F and clear skies

Given, plus an apology for the horrible things to come.

30 Burpees

Team Pull-ups
3 on the bar, 3 planking it up
On the bar:
P1/P2/P3 all dead hang
P1 pull up & return to dead hang
P2 pull up & return to dead hang
P3 pull up & return to dead hang
Rinse & Repeat until each pax performs 5 pull ups. FlapJack with the plankers.

Mosey with 2 coupons to Hamburger Hill next to the real Epic Center on Birchtree Dr.

Hamburger Hill
5 Rds of 4 Corners
Lunge Walk
Leg Lifts 50/40/30/20/10 (drop 10 each rd)
Bear Crawl
20 Pike Merkins feet on coupons
Lunge Walk 1st 3 rds/Kareoke 4th & 5th rds
Backwards run up hill/bear crawl down

Mosey back to the Prison Yard
Everyone carries their own coupon back.

Team Pull ups same as above.

30 BBSUs

Fusion tomorrow….. “but Alpo, today’s Thursday.” Thanks Piddler.

-Thumper & Family

Unplugged making it a deuce pack for the wk at Fury, and 4 of the 5!

Sunshine was the only one to finish all 5rds. Dude started off pushing the pace and never let off the gas.

Tootsie Roll & I talked last night, and he still posted knowing it was going to be something testing his injury. The man has grit.

YHC staged 4 coupons, water bottles, & music before the workout so that we could stay motivated. The music must have been to Inspectors’ liking because he offered up no complaints.

Back in the parking lot, Piddler stated that I had a knack of calling 2 or 3 exercises for the whole Q making it really hard, but not to the point to where it got boring. Aye. Thanks.

The workout was something I performed as a Rescue Swimmer to prepare my legs and shoulders for SAR situations. On a few horrible occasions we had to perform it wearing our mask and snorkels. 🤔Maybe we can do that for next time. It was an honor and privilege. SYITG.

JKS – Alpo

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Beanless Indians on the Monster

Perfect weather, expecting a good crowd.  Only 5 post.  No AOQ, no Bean, but we did have the Nantan- so we are good. Disclaimer given, mosey down to pickup coupons and gather at the bottom of the concrete monster.  YHC then explains that he likes to do something that he hates when he Qs.  So […]

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Valentine “Heart-On” run

Conditions: 42 and cool

Today is Valentine’s day.  YHC assumed that this “manufactured commercial holiday” may affect the numbers.   I was thinking some PAX may opt for the warmth of the, um, Fartsack.  However, I’ve learned to admit it when I’m wrong.   And, I was totally wrong. We had 40 PAX show up to get in some solid work.   Several folks ran, some folks rucked, but everybody worked.   Everyone departed at various times for various distances, but everyone safely returned. YHC did give the disclaimer to the 8 that left at 5:15 a.m.

Thumper and Refugee ran a 8.3 mile heart-shaped route.  So, they were the only ones (that I know of) that got their “heart-on” while they ran.  Maybe one day, everyone can get their heart-on, too. Good work, guys! Below if a picture of their route

Dixie Chick announced that the Run Q sheet is very thin. So, he needs folks to step up and Q.  It ain’t hard.  #LeadersLead

We specifically prayed for Flossy and other PAX dealing with injuries.   We also prayed for Dixie Chick’s father, who is recovering from a Stroke.

It was a pleasure to be back on the Q after an extended absence.  Hope to be back soon.


Judge Judy

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Fountain OnB 2/12/18

26 posted at the Uptown Fountain for the weekly Out-n-Back. Most left early for extended runs, but a few of us started at 5:15. Everyone returned around 6. COT: Count, Names Announcements: Saturday BC at Terrapin. POST AT BOOT CAMPS! Good job by everyone today! DC

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Let there be light… Then Darkness spread

12 Pax couldn’t wait to see the TRUE “A” player, that Duggar spoke of yesterday, known as Meyer Maid. Unfortunately they were met by Meter Maid. Far from an “A” player. Unless the “A” is the initial of a certain adjective commonly used to describe me. Since the work was to be done at the […]

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Soggy Bottoms at the Shipyard

6 pax posted at the Shipyard for some work on what I thought would be a less soggy turf field. I was wrong… COP 25 SSHs 25 IWs 25 Goblet Squats 25 curls 25 Alpos Mosey to the football field for the MAIN THANG: 1 lap around the track to loosen up a bit and […]

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Blister in the Sun

6 guys decided to start their day with an hour long workout at Fury.  It was slightly colder than I anticipated, but we got warmed up pretty quick.  I had to call an audible due to ground saturation but I think it actually worked well.  It went down like this:   Warmup SSH * 25 […]

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Starbucks run with Koby on top

Weather was fine. Disclaimer given (for all 2 of us that actually started at 5:15). Everyone ran every which way and all converged back at 6am. NOR COR Announcements: Saturday at Epicenter, 2nd F opportunities Prayer requests: All PAX and families, Juggs and M, Flossy Though not many started together at the same time or […]

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