beautiful morning for a Erwin / Nolichucky River overlook run DISCLAIMER PRAYER COP hillbillie walkers, imperial walkers, dymanic stretching THE THANG Trail run workout, 2 miles, 600 ft vert, included the following exercises: carolina dry docks merkins squats al gores MARY little baby crunches, side plank up downs, sweat angels,
Month: April 2018
Wilderness Run 4/18/18
Mid 40s and felt great. 4 men. About 5 miles total we ran the mall and school hill
Trail of Burpees
13 PAX met for on a chilly but clear 32 degree morning to get just a little bit better than the day before. DISCLAIMER PRAYER COP SSH’s IC x 20, Imperial Walkers IC x 10, Hillbilly Walkers IC x 10, StairLap at brisk pace, TTT IC x 10, Windmill IC
The house always wins
13 pax braved the unseasonably cool 34° morning for a game of blackjack DISCLAIMER PRAYER (in honor of our nantan we went counter to convention) COP kinetic warmup. mosey to turn 1: SSHx15 IC, Willy May’s hays x10 IC MOSEY TO TURN 2: imperial walker x15 IC, windmill x10 IC
Wilderness Run 4/11/18
Spring is still lost so it was another chilly day. 3 Men Approx 4 Miles with a good mix of Mall Sprints
The B-day Q – They all add up to 52
Ten PAX (one FNG) got out of the sack for a perfect 60 degree morning for a perfect B-Day Q. Since 52 is the number, it all will add up to that today. DISCLAIMER PRAYER COP The Warm Up • SSH (IC) X26 • Willie Mays Hays (IC) X13 seconds
A nice day for a kilo 5k
12 pax showed up in the not-gloomy-at-all Gloom ready to move. DISCLAIMER PRAYER COP Warmup- SSH X10 IC DQ X10 IC IW X10 IC HW X10 IC LBAC X11 <> IC THE THANG Mosey to amphitheatre.. At amphitheatre 10 reps each of Dips Inclines Jump squats Freddy Mercury Burpees Run
The Sweet Pickle Bus Returns to Iron Valley
A very cool 40 DISCLAIMER PRAYER COP LBAC Arm Pretzels LBAC Reverse Abe Vigoda Imperial Walkers Hillbilly Walkers Imperial Squat Walkers Motivator Agilities High Knees High Kicks Backward Run Defensive Slides (both directions) Karaokes (both directions) THE THANG Floppy Disk revived an old fan-favorite in the sweet pickle bus full
Does running count as a cute or complicated VQ?
22 PAX including a FNG came out on a cool day, mid-40s. Thanks to the few Ironhorse regulars that ventured over to the track this morning. Several PAX in the business of logistics felt the need to come early and carry giant logs and gas cans from one part of
Burpees and Big Boys and Crawl Bears…..Oh My!
In the gloom under a sliver of the golden moon, met 11 men ready to pay the price, to start off this 43 degree day wasn’t it nice. DISCLAIMER PRAYER COP The Motivator from seven was the way to start and everyone loved it they took it to heart. The