Welcome–Disclaimer Prayer-Baby Warm A Rama Slaughter Starter–10 Burpees OYO SSH x 25 IC LBAC x 10 IC each way Mountain Climbers x 25 IC IW x 15 IC Windmills x 10 IC Slow Squat x 10 IC Mosey to cones but not before taking a sharp right turn to Burpback
Category: Arrowhead (Indian Trail)
Omaha!—Omaha!
With the new crop of leaders emerging, YHC has been content to step back and stay off Q for a good while. With the Saturday launch of F3 Erwin looming, however, a solid Q to shake the rust off seemed in order (and the Q sheet was blank). Arrowhead is
Vertical Terrain in the Dark
Weather: Cool (30 degrees), crisp and clear Welcome/Prayer Warm up: SSH x 70 Merkins x 10 IC Little baby arm circles X 15 then reverse x15 Through the tunnel x 15 IC Merkins x 5 IC Imperial Walkers x 20 IC Shoulder pretzel x 20 IC Merkins x5 IC Hill
Easy…AKA…In honor of Dona- “All-day” -tello
Conditions: 52 degrees, damp, a very pleasant morning 14 PAX showed up Honeysuckle was there early. Baby, an FNG, and Queen came to run a lap at 5:20. Honeysuckle watched the post by the bleachers just in case some of the PAX showed up a little early. Welcome/disclaimer COT/Prayer (Honeysuckle)
Cold and dark, just how I like my…coffee
Arrowhead AO: 11 Men braved the frigid conditions and railed against the indecency of daylight savings to put in some work. A bracing 18 degrees, light wind, and starlit AO greeted them with the subtlety of a clenched fist to the face. Disclaimer Prayer COP Motivator IC from 7 Merkins
March Madness F3 Style
Weather: Da gloom 36 and damp 13 PAX made the more difficult choice and showed up in the gloom to put in some work. COP – Rudy Disclaimer Prayer Warm-up Mosey over to the playground area of Arrowhead TTT – 15 IC Imperial Walkers – 15 IC
All Work and No Rest!
11 men showed up to a day with heavy lifting. DISCLAIMER PRAYER COP Motivator from 8 Merkins 10 IC Abe Vigoda IC 10 Willie Mays Hays IC 10 Little Baby Arm Circles IC 10 Reverse Little Baby Arm Circles IC 10 THE THANG Ponzi’s own twist on Tabata. 90 seconds
Knowing you did work and can enter a room with your chest out!
The video demos the two stretches we did in the warm -up. You can see proper form. Weather 52 degrees and a clear sky Disclaimer COP Prayer Jar Jar Warm –up: Merkin 20 IC Imperial Walkers 15 IC Hillbilly Walkers 10 IC LBAC and Reverse 10 IC Name??? plank into
From the dust you came and to the dust you’ll return
13 PAX made the decision to get a little better this morning and entered a crucible of mud, sweat, and pain. Partly cloudy, 35 with a slight wind-chill. DISCLAIMER PRAYER COP Motivator from 8 Windmills 10 IC Through The Tunnel 13 IC LBAC 10 IC (then reverse) Pretzels 10 IC
Up And Over The Hill The Traveling Pax Will Go
Weather: 44 and GLOOMY 13 PAX made the more difficult choice and showed up in the gloom to put in some work. Literally, several said that today it truly was the gloom. No lights and foggy. COP – Jar Jar Disclaimer Prayer YHC was thinking about hopping on the Q