Backblasts

Run straight into the park and directly to the owl bars. - 10 pull ups - out to the Lurker and around the back side of the building to the stairway to heaven for 20 dips - up the stairs and around to the rails for 10 sup

I worked a little cardio in without doing running. But first, we did the following: On your feet Merkin Ab Stretch SSH Touch knee Flutter Valdez IW Diamond Crunchy Frog Grapevine Squat Man Maker Dolly Right over left/lef

Before we started: - The idea is to get better, not to get hurt. Modify exercises as you wish. - Pay attention to the commands for leading an exercise. I will ask some of you to lead today. We started off with warmup. Bu

The headline pretty much sums up the workout.  After a warm up mosey in the parking deck with some COP, the original plans were to do a "Round the Clock" workout  outside of the Queens gym.  But those plans were derailed

Both Siegfried and Roy passed from this world much too early but we paid homage to them at Govy on Wednesday.  Finding no Tiger-themed exercises, we concentrated on Bear-crawls instead.  And pretty sure the Royden neighb

Everyone has a list like this.  Don’t pretend you don’t.  It’s in the Q-Source that you have to.  It has to be 10 things.  You know what/who is on it.  I don’t even need to tell you what kind of list this is.  I’m probab

In case you were stuck underneath a log in the lukewarmbox, there is a new special edition of SIB that goes off once a month.  In tribute to the 14 dudes who have been dropped the past 2 GrowRucks (it’s funny, nobody tal

10 pax figured it might become helpful to be able to run places, especially workouts close to their home.  Thank you pipeline hackers for scaring off pax from driving anywhere and posting local.  YHC planned to lead the

Woke up to a pitter patter of the rain. Grabbed an invisible Mary Poppins umbrella and scampered down to the DQ. Low and behold two great gifts were lurking in the darkness. First, the infamous Pipeline gracing us with h

I didn't plan on getting injured ( it was all Nibbler's fault) .  So I didn't plan on taking 3 months off from being a Q.  And I didn't plan on being late by a week with the backblast. I guess you could say I have a plan

Intro: Have you ever noticed that seafood restaurants tend to be located near bodies of water, even when there is no plausible way the seafood you’re eating came from said body of water. Like Hello Sailor on Lake Norman

6 Pax took to the streets of Meyers Park for 4 quick miles. All the chatter was focused on the greatest thing to come to Charlotte since the NBA All Star game. Grow Ruck 24 will have all the excitement, buzz and fan fare