Backblasts

20 men showed up this morning at Metro‘s best work out known as Mission I’m Possible  at the Charlotte Rescue Mission.  Old faces mixed with new as we proceeded to do the rounds near uptown Charlotte. If you haven’t been

Oh boy when Aqua HC'ed to this one, YHC didnt have the heart to tell him we would get to 4.4miles.  Drop off the 2.0 at swim 0550 and still make the executive launch at 0600: The Thang: Mosey out the school to left on Fo

First off, do we still do Back Blasts?  Am I supposed to post on SLACK, or some other location?  Bring a GoPro and put up a story on Instagram?  More threads on Tweeter?   I have no idea.  I thought the move to F3metro.c

10 thought they had ball skills so they posted to a basketball themed workout.  Guess what ... we did a lot more burpees than I expected.  It was hot so I planned for a shade oriented low mileage workout with a timely ba

For starters, I had a plan.    That's what you really need to know--I had a plan.   I put my plan together using the fineste in B.F. Skinner methodology.  I mean, I see the pax as Rats in my maze so it didn't take a whol

AO at Panera Bread - Providence Road This is what we did - before our run through Elizabeth, Grier Heights and Eastover.  Handed out description of the route to all. Brief warm-up:  SSH, DRM, Plank Jacks Run:  3.3 miles

Kettlebell workout with an Aerobic Twist to it. Another hot, humid, summer day in Charlotte. We only did 70 Burpees. I supplied everyone with a bottle of water at the start of the workout. Warm-up: We carried our KBs to

12 strong at Attila for some deck work, plus some other stuff, here's what we did: Warmup and wait for the stragglers:  SSH, IW, mosey to the best grass in town for MC, L/R Hip/Hammy stretch, Jacknives, Squats. Mosey to

So big one worm supposed to be the queue. And big worm didn't show up. Which is really really sad because we all love big worm we look forward to big worm like you might look forward to meeting Tom Brady. I mean that's t

0525 YHC is standing alone at starting spot.  Ozzie arrives from his long commute from Plaza-Midwood.  Yea! when 2 or more are gathered ... Wait! Coach, Sauerkraut appear in the gloom.  From the flanks, Cracker rolls in

3.1 miles with plenty of calisthenics mixed in.

What we Did: Warmup, COP, collect the PAX, hit the Tunnel & Stadium for some WORK.  Run Back with Pain Stations.  Shared our struggles in COT. What We REALLY Did: Yesterday I was hanging out at the neighborhood pool and