Weather, muggy, warm with 100% chance of trains. 9 Pax: Jimmy Neutron(R), Coldcall, Chum(R), Refill, Redcard, Shepherd(R), 2nd Amendment, Pythagoras, Roadblock Welcome/Disclaimer Prayer – Roadblock Prayers lifted for Brownie and Jester. Warm Up Side Straddle Hop x 10 (4 count in cadence) Abe Vigoda x 10 (4 count in cadence) low and
Category: Johnson City
The bears came crawling with coupon in tow……
Twas a muggy 67 this morning, when the PAX hit the Gloom. The 75% humidity was refreshing as always. DISCLAIMER PRAYER COP TTT (20) IC Shoulder Pretzel (25) IC LBAC (20) IC Fwd & Rev Mekin (10) IC BAC (20) IC Flutter Kicks (20) IC LBCs (20) OYO THE THANG Cones
Just Keep Moving
21 °C., 99% Humidity, Still/Calm air, Gloomy 12 PAX. T-Claps to Kardashian who came and left early even though he’s flying out to higher training altitudes this morning. As I turn 60 in a month, I realize how important it is to keep moving. I tried out this workout a
Pax, Pepsi Hill; Pepsi Hill, Pax. The start of a beautiful friendship.
12 Pax dragged themselves through the gloom to the track this morning the YHC’s first Q at The Hill. DISCLAIMER – Kardashian PRAYER – Kardashian COP Warmup Motivator X5 TTT X 15 DQ X 10 THE THANG Mosey a lap Along sideline – 20 yards each Butt kickers High knees
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
July 20th
It was a daaaaaaark and pleasant morning. The nice weather and circumstances brought out 3 friends from IronValley. Good to see Escape Hatch, DocOck and Squidward DISCLAIMER PRAYER COP Through the tunnel x11, Abe Vigoda x11,Mumble chatter from 3 PAX, Merkins x20, Sidestraddle Hop x20, Mumble chatter x4 people, thus
Deck of Death
Considering the heat we are experiencing, this morning was a rather pleasant 67 degrees at Arrowhead. 25 PAX (1 FNG – 8 Bit) came out for Launch Pad’s VQ. It appears this may have been record number. DISCLAIMER PRAYER COP SSH – IC(15) Finkle swings(10) we proved these are rather
I am not alone on the Hill
Conditions: 66 Degrees, Clear, Bit Warm Welcome/Disclaimer Prayer – Roadblock Warm Up Side Straddle Hop x 15 Abe Vigoda x 15 Through the Tunnel x 15 Mosey to Boone Hill The Thang Blackjack up Boone’s Hill Pax Choice Big Boy Sit-ups or Little Baby Crunches then to the top with
Cobains Ladies
Ghost writing for Jester, since he’s studying and apparently can’t spare enough brain focus to write a back blast. With Jester on the Q the prevailing question is always—can he actually pull off an entire COP without messing up cadence? 20 PAX discovered that once again, the answer—No—although he’s getting
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