Overcast for a somewhat gloomy 75 degree morning. Just gloomy enough that it made it hard to see some of the cones, so we bear crawled to them a few times just to be sure we found them. DISCLAIMER PRAYER COP SSH – 15 IC TTT – 10 IC Merkin –
Author: Rudy
Kilo 5K (Almost) Reload
Weather: 75 and ideal conditions for maximum sweat 27 PAX descended on Iron Horse for a reload of the fan favorite Kilo 5k. DISCLAIMER PRAYER COP Warm-up SSH – 15 IC TTT – 10 IC LBAC – 10 IC LBAC Reverse – 10 IC THE THANG 2 cones were setup
Snakes, Stairs, and Sprints
QIC: Rudy Weather was 60 and perfect for some HIIT 7 PAX brought it to the Hill for a cardio beat-down that is simple yet oh so effective. Warm-up Stretch it out and 1 lap around the track The Thang Round 1 – The Snake Everyone enjoyed the
Miles and Merkins
Weather: 60 and clear 6 PAX made their way to The Hill for a Merkin heavy Monday Runday. Several PAX are nursing some injuries so a lighter agility day was ideal. Merkin Mile Beginning in turn #1 – 10, 20, or 25 merkins Stopping in each corner to
Nothing beats a well-balanced Q
Weather: 58 and absolutely gorgeous 19 PAX won the first battle of the day, rolled out of bed, and hit the AO to get better. COP – Rudy Disclaimer Prayer Warm-up TTT – 10 IC Merkins – 10 IC LBAC – 10 IC LBAC Reverse – 10
Plyo in the skate park….what the hill?
Weather: 59 and perfect 6 PAX hit the asphalt and concrete for some serious explosive plyo with added run work. Scissorhands and Mickey remained at the track as Mickey continues rehab on his knee. Warm-up Jog to the bottom of the hill just off the skate park
Cones, a field, stairs, and a track…what else do you need?
Weather: 60 and clear Warm-up 1 Lap Lunge / Slow slide approx. 70yds Field Agility Work Cones setup in a stair-step pattern from the visitor sideline at the goal line to the 50yd line on the home sideline. Begin on the goal line -> alternate feet front and
I feel the need, the need for burpees
Weather: 60 and absolutely gorgeous (not Penn-Seagal gorgeous but close) 24 PAX turned out on Memorial Day weekend for a Top Gun/Lone Survivor Q. Several of the PAX gathered at Pythagoras’ casa the night before to enjoy these cinematic classics so the rest of us deserved a taste.
Countdown to the Murph Prep
Weather: 60 and 90% chance of rain, which dropped to prior 30% prior to the Q because God loves F3!! 15 PAX descended on Arrowhead for another Murph prep Q. COP – Rudy Disclaimer Prayer Warm-up Jog to the playground TTT – 10 IC Merkins – 10
3rd time is the charm….or the pain
Weather: 60 and perfect 21 PAX showed up motivated and packing blocks to enjoy a beat-down. QIC was delivering Q #3 for the week and was highly motivated by the lack of any PAX signing up for said Q. COP – Rudy Disclaimer Prayer Warm-up Run the track stopping