Legacy Backblast Archive

DATE: Jan. 20, 2018 TIME: 0700 TEMP: DISCLAIMER PRAYER COP WARMUP (Exercise w/ or w/o weight) SQUATS (3 Count Hold) x20 IC Merkins x15 IC Lunges x10 IC Hydraulics x15 IC Hillbilly Squat Walker x15 IC Carolina DryDocks x15 IC Imperial Squat Walkers x15 IC TH...

Conditions – a windy 53ish 16 showed up at Iron Horse and I think I overheard some of the Pax stating that they’re going to start cramming on the way to the AO from now on. More on that later… DISCLAIMER – Kardashian PRAYER – Kardashian COP TTT X 10 IC

WEATHER – 52 degrees DISCLAIMER PRAYER WARM UP HillBilly Walkers – 15 LBAC/in Reverse – 15 Imp Sq Walker – 15 Arm Pretzels – 15 Motivators -5 Willy Mays Hayes – 5 THE THANG With the approaching birth of Escape Hatch’s 2.2, YHC thought the PAX of Iron Valley...

YHC got the green light to hit The Hill last evening when I learned my M wasn’t running this morning. Thanks to Donatello and Honeysuckle for giving up the co-Q to let YHC test an interval Q I had the pleasure of being exposed to in Pinehurst, NC while visi...

12 PAX gathered on a balmy 27 degree morning at the IH for some work. Even though it was balmy, QIC had trouble getting the words out during warmup… DISCLAIMER PRAYER COP Warmup; Motivator from IC from 7 (with lots of mis-steps from QIC) Abe Vigoda, IC to 2...

Balmy 27 degrees and overcast. Brisk breeze. QIC – Honeysuckle DISCLAIMER PRAYER COP TTT (IC) X 10 WMH (IC – kind) X 10 Motivator (IC, mostly) from 7 LBACs X 15, reverse X 15 THE THANG Rudy introduced the IH PAX to the kilo 5k concept several months back. I

Perfect 30 degree morning for the Kilo 5k. 4 PAX rolled into Wilderness Road ready to put in some work. QIC was greeted in the parking lot by Private with a pull-up bar in tow. Last minute substitution was in order. DISCLAIMER PRAYER COP TTT – 10 IC LABC –

The YMCA was closed, 6 men braved the single digit temps to GROUP Q the First Thursday at Wilderness Road DISCLAIMER PRAYER COP Burpees, Side Straddle Hops, Merks, Abe Vigoda, and ChumbaWamba THE THANG Insert information about the workout. Asending Curb Cra...

14 brave and dedicated PAX mustered in the 5 degree gloom of Arrowhead to see if Launchpad could help them combat the cold. DISCLAIMER PRAYER COP Motivators from 10 Through The Tunnel (IC) 10 Willie Mays Hays (IC) 10 THE THANG The Chipper(completed with blo...

7 Pax came out for a 1 degree workout. Chunk was pleased with the turnout. PAX joked that data shows unusually low attendance anytime Chunk has the Q. It must have been Donatello’s pep talk on Slack or maybe DockOck’s Poker Chip inspiration that brought eve...

Knowing they were going to put in work 20 pax bounded in to the AO on a comfy 27° clear morning. DISCLAIMER PRAYER COP SSHx 20 ic windmill x10 ic merkins x10 ic imperial walkers x15 ic slow squat x10 ic slow merkin x10 ic (t-claps to Donatello for informing

Weather: Peaceful, 29ish degrees F COP – Brownie Disclaimer Warmup HR Merkins x10 OYO Hillbilly Walkers x30 IC HR Merkins x10 OYO Imperial Walkers x30 IC HR Merkins x10 OYO Shoulder Pretzels x30 IC Slow(ish) Squats x30 IC Lunges x30 IC Through The Tunnel x1...

8 PAX rolled out of the sack to put in some work on this fine 22 degree morning. DISCLAIMER PRAYER COP Slaughter Starter. “What’s that?” Allow me introduce you. 20 burpees OYO Motivator from 10 TTT (IC) 10 Willie Mays Hays on command THE THANG Part 1 YHC wa...

WEATHER – 21 degrees January 16th, 2018 DISCLAIMER PRAYER WARM UP Abe Vigoda -8 Motivators – 6 LBAC – 10 LBAC in Rev – 12 Imperial Walkers – 10 ‘Merkins – 10 Mosey – This is about the time Scags showed up to add 50% more to the total MEN

WEATHER – 19 but WINDY so it felt like 2 degrees again Jan, 4th 2018 DISCLAIMER PRAYER WARM UP LBAC/LBAC in Rev – 15 Motivators – 6 Arm Pretzels -15 Abe Vigoda – 10 ‘Merkins – 15 Hillbilly Walkers – 15 Mosey a lap THE THANG Keeping it simple YHC

22 wet degrees with frozen butts for 12 PAX who showed up for “The Grind.” DISCLAIMER PRAYER COP Mosey to the amphitheater. Merkins 10 IC Side Straddle Hops 20 IC Merkins 10 IC Side Straddle Hops 20 IC Merkins 10 IC Side Straddle Hops 20 IC THE THANG Mosey to

7 PAX showed up with 18F and cloudy weather. A brisk morning. QIC – Honeysuckle. DISCLAIMER Warm-up/stretch OYO THE THANG After a Ponzi lap and some quick feet on the field to stretch out, the PAX headed off-campus for some hill work. We need to name the be...

TEMP: 27 degrees and 24 by the time we left TIME: 0700 DISCLAIMER PRAYER COP WARMUP: SSH x30 IC Merkins x15IC Imperial Walkers x15IC Hillbilly Walkers x15IC LBAC x20IC LBAC in Rev x20IC TTT x15IC Willie Mays Hayes x15IC THE THANG PAX established their basel...