YHC thought a little fun after a night of trick or treating was in order, so we had a Halloween party /Variety Show (or whatever you want to call it) with music, frights, and candy. Disclaimer Prayer COP SSH x15 IC TTT x10 IC DQ x10 IC IW x10 IC
Category: Iron Horse (Founders Park)
Beep Beep
The plan for today was simple—let the Pax set a baseline. We have been at it for several months now. Guys are getting stronger and fitter, but the workouts are also getting harder. It can be difficult to get a sense of how much progress is being made without some
Abs for breakfast? Ab-solutely
YHC had a conversation with Pythagoras in the not too distant past about how a good ol ab workout was needed. It ain’t needed anymore. The work’s been done. And we’re better for it. Just don’t cough or sneeze for a couple days. This is how it went down. Weather:
Brothers Keeper
Time: 5:30 AM TEMP: 45F Sun: Fart Sacking. Disclaimer COP WARM-UP SSH x40 (IC) Merkins x10 (IC) Hillbilly Walkers x15 (IC) Emperial Walkers x15 (IC) Merkins x10 (IC) LBAC x10 (IC) and reverse Bruce Lee x 15 (IC) – a Jester squat (qtr. squat) with rapid punching Merkins x10 (IC)
22 Pax for a Honcho House of Cars
Weather: 47 and Cloudy. No rain Thank the Lord Disclaimer Prayer SSH TTT Squat BAC Shoulder Pretzel Mosey to Tombstone Hill Triple Nickel 5x 5 Merkins(25 Total) at Bottom 5 Squats at Top of Hill Bernie Sanders to first pole Sprint to top I would like to point out there
13 Pax for two laps of merkins
Weather 61 deg 82% humidity COP/Disclaimer/Prayer 13 SSH IC 15 IW IC 10 Willy Mays Hays IC 10 Merkins IC (one done real slow just to keep the pax humble on the cadence part) 17 Windmills IC The Thang: After warm up, mosey from the amphitheater to the start of
Tabata—what?
You’d think the JC Pax would have learned by now that when Donatello sends out an email and asks for Q’s—someone needs to respond. This day was particularly challenging, given YHC was hobbled coming off a 10K OCR on Sunday. Appearantly jumping from a 9-10 foot embankment into grass (which did
Straight up Loopy!! or “Lovin’ the Loop!!”
Worst way ever to start a workout today, fellas…a TRAIN? AT 6:58AM? So much for a warm up…But many props to Rite Aid to just jump in there and get us doing Burpees instead of wimpin’ out!! I guess…ANYWAY!!! We warmed up with 42 Side Straddle Hops (since the VQ
2 Mile Follow-The-Chalk Run
With eight brothers gearing up for the Goliath 10K course on Sunday, I was inspired to simulate a run-heavy obstacle course as best as we could on our home turf. Plus, I hate to run, so I always schedule a lot of it when I’m on the Q. Disclaimer Prayer COP
Who Cut the Deck?
Today’s plan was simple. YHC had planned to spring a nice little shuttle run beep test on the Pax, but after 2.5 miles of stairs yesterday—audible. Back in the day—before F3—a deck of cards was my go to workout when I wanted variety but didn’t want to put the thought