11 PAX posted on a misty warm morning. They were greeted by Wilbur’s little friend who had so much fun with a small group two weeks ago he wanted to meet more of the guys. DISCLAIMER PRAYER COP SSH x 10 IC, TTT x 9 IC (cause Trolley can’t count
Category: Kingsport
What happens in Morocco, stays in Morocco.
8 PAX showed up for crisp 29 degrees for deeper view of Exicon. DISCLAIMER PRAYER COP Matt Biondi, Jumping Jack Burpee Flash, Mucho Chesto, Manatee, and Mosey to band wall. THE THANG Had two, ninety second rounds of eight exercises Round 1 Sledge Hammer Block pull boat/canoe Muhammad Ali Moroccan
Don’t bust another sandbag! Late 2/14/19 BB
9 PAX came out for Two-a-Days but turned into Don’t bust another sandbag! DISCLAIMER PRAYER COP SSH, TTT, LBAC FWD and BKWD, and several types of leg stretches THE THANG 10 high knees with football roll to right or left and then sprint to your sandbag/block for 25 reps of
Yukon’s Dog Sled BB 190212
12 PAX met in the soggy, damp gloom for a hard charging workout to build explosive leg movement DISCLAIMER PRAYER COP The workout started with some Through the Tunnel, then some modified Motivators (my bad on the counts) THE THANG Mosey to Track Ranger buddy explanation and pair up Sprint
Flipping Out – Saturday February 9, 2019
5 PAX posted to have some fun today, all but Osmosis posted at 5:58 to ruck before hand. 30 degrees or so and slight wind. DISCLAIMER PRAYER COP SSH to about 35 IC waiting for Osmosis to make it over from his truck. LBAC x 10 FWD/BKWD and 6 OVHD,
Ultra Dash Experimental Extravaganza
WARM…but raining. 11 PAX braved the 60* rain. Little Debbie on Q. DISCLAIMER PRAYER COP Dynamic Warmup – Mosey, Hillbilly Toe Touches, Butt Kick, High Knees THE THANG Little Debbie busted out his kids’ Christmas present for some running. The five Ultra Dash cones were spread out around the band
The Launchpad Special
4 PAX on a beautiful morning around 35*. Workout below shamelessly stolen from a 1st F Launchpad post. DISCLAIMER PRAYER COP Highly uncoordinated and made up on the fly. Abe Vigoda, Motivator, couple of stretches. THE THANG Sandbag carry to track. Each exercise below separated by 200m run/jog. All done
Burpee Basics 1/31/19
10 Pax for a 15 ish degree workout where we all over dressed. DISCLAIMER PRAYER COP 20 Burpees as a group Abe , SSHs, Hillbilly Walkers, Arm Circles, Bear Crawls THE THANG Give the guys a chance to shed some clothes and head to Dora Hill Bernie Sanders and abs
It’s all Fun and Games Until the Burpee/Bear Crawl Combo
9 PAX arrived on a semi-wet day dreading what was supposed to be pretty poor weather. The skies dried up for most of the workout however. Sometimes things just go your way. DISCLAIMER PRAYER COP SSH x 20 IC Arm Circles Overhead x 12 IC Line up on one end
It’s Good Scottish Weather for a Block Party
10 Pax Posted in the Drizzly 49° Gloom for an Improv Q. DISCLAIMER COP Motivators from 10 10x IC TTT 10x IC Abe Vigoda 2x Mosey Lap THE THANG Block Party (1:2 Ratio 1-5 Rep, Wait Like Al Gore, 5-1 Rep) – Block Pushup:Block Curl – Block Row:Block Shoulder Press