Weather sucked DISCLAIMER COPDid some warm-ups—a few SSH’s, squats, LBAC’s, Windmills, & TTTTHE THANGYou know the drill. Aces -> 15, face cards -> 10. Spades—Thrusters Clubs—Block Swings Diamonds—Merkins Hearts—Burpees MARYNopeCIRCLE OF TRUSTPRAYER
Category: Arrowhead (Indian Trail)
Something for Everyone / Quasi-Kilo 5K
12 PAX gathered in the cool but dry 40 degree gloom. Glorious weather for a Q with something for everyone… Merkins, running, and even some pull-ups to keep Donatello from getting bored. DISCLAIMER PRAYER Warmorama: Side Straddle Hops IC x 10 TTT x 9 because YHC has trouble counting to
Plan B
4 PAX came out in a cold, snow covered and icy arrowhead for a good workout. YHC decided to abort original Q for safety reasons and rolled to plan b. DISCLAIMER PRAYER COP motivator from 10 – because Jobs wanted 10 WMH 10 count to each side little baby arm
2.0 x 400
6 months is long enough to recycle a Q, right? I like this one and it works for me with little prep for when life throws the hot garbage at me that it has this week. 8 doods showed up to get a little better. DISCLAIMER COP Inchworms, LBACs, TTT
Needs Assessment
An informal needs assessment was conducted on the three PAX who braved the 21 degrees at the beginning of the workout. The assessment simply asked, what do you wish you could do better? Answers: pull-ups, pushups, running. So here we go… DISCLAIMER COP SSH IC x20 Imperial Walkers IC x15
Olde Tyme Five and Dime
12 PAX showed up for an olde tyme five and dime with perfect 41 degree weather. DISCLAIMER Burpees x 5. Easy peasy. Motivator from 10. And there was much rejoicing. 15 LBAC’s fwd then back. Discussion about five and dime. Mosey to the playground with a coupon. THE THANG Five
3 year prison patdown
14 PAX showed up for a 3-year anniversary Q led by YHC with the same dreary weather as the last 2 weeks, Seattle style (at least it wasn’t cold!). DISCLAIMER PRAYER COP Motivator from 7 – except Donatello who started at 5 and whined the entire time. Jobs cracks a
OJ Hates Your Shoulders
12 PAX in the gloom, very light rain but very wet pavement. The exact temperature varied depending on who you ask, but best guess is low 50s. VQ. DISCLAIMER – everyone now knows I am not a professionalPRAYERCOP Motivators from 5 TTT (IC) X 10 Abe Vigodas (super-fast windmill style)
Saturday Sandbagagazna
Four showed up and it was freaking cold. But clear. DISCLAIMER COP No idea. THE THANG 4 stations, 4 ladders to 1 to 11 (Elevenzies!) Walk between stations. Bleachers Diamond Merkins Weighted Backsquats Bottom of the Hill Power Clean and Press (bottom of hill) V-ups (top of hill) Swings Weighted
DORA Returns
9 PAX braved the threat of rain to put in work to start the day right. Yes, it rained a little… DISCLAIMER PRAYER COP Motivator from 7 TTT – 10 IC LBAC and then Reverse LBAC- 10 IC Merkins – 10 IC Mosey to Playground THE THANG DORA with partner