Weather: Calm, 50s COP – Brownie Disclaimer Warmup LBAC x29 IC (forwards) “Michael Phelps” TTT x29 IC LBAC x29 IC (backwards) “Michael Phelps” Imperial Walkers x29 IC Windmills x29 IC Hillbilly Walkers x29 IC Willy Mays Hays x29 IC Shoulder Pretzels x29 IC Air Presses x29 IC YHC noticed at
Tag: Ambien
Total Body w/ Pick A # Merkins
Weather: Balmy 58 21 PAX rolled into the gloom on a warm Thursday morning for a full body smoker with a few new moves for the Lexicon (or Rudy just didn’t know the F3 term). COP – Rudy Disclaimer Prayer Warm-up SSH 15 IC TTT 16 IC LBAC 15
Blocks are heavy. Arms are done.
21 men (including FNG Pauly) braved the ice-covered paths of Founders Park, eventually seeking refuge on Graveyard Hill, steady ground for which our legs (and arms) paid dearly. Note: Just in case anyone was wondering. I weighed a block when I got home and it clocked in right at 30
Who was Stephen Decatur?
26 Pax including 1 FNG showed up to get better and celebrate the birthday of America’s first Naval Hero, Stephen Decatur. YHC hadn’t Q’d since his birthday so it was only fitting. Mr. Decatur left a young America too soon at the age of 41 as a result of a duel. We worked to honor his
Post Murph Maylay
An all time high 27 Pax showed up Tuesday to kick the new year off right. It just so happens 16 of them also showed up on Monday for a New Year’s Murph. The JC Pax put in some serious work on Monday. Many (including YHC) were sore and moving slowly
The Number of the Day is … 45
Weather 46 – Wet, but we missed the rain COP – Jar Jar Disclaimer Prayer Warm-up Merkins 15 IC (some chatter about VQ adrenaline, but wanted to make sure Donatello was happy from the start, less heckling that way) SSH 45 IC LBAC 15 IC (both ways) Imperial Walkers 15
Shouldering the weight of a 40 year birthday Q.
21 PAX came out this morning to help me celebrate turning 40. Weather: A unseasonably mild 40 degree, clear morning in East Tennessee Disclaimer Prayer COP Side Straddle Hop (40 IC) Little Baby Arm Circles (20 IC forwards, 20 IC backwards) Through the Tunnel (11 IC) Shoulder Pretzels (40 IC)
Get Up, Put In The Work, Overcome Obstacles, and Run!
15 strong and dedicated men showed up to put in some circuit work on a crisp, but windless, 29° morning. Disclaimer Prayer COP Through The Tunnel 10 IC Baby Arm Circles (Forward) 10 IC Side Straddle Hops 20 IC Baby Arms Circles (Back) 10 IC Windmills 10 IC Shoulder Pretzels
The 12 Smokers of Christmas
Weather 37 – foggy COP – Kardashian Disclaimer Prayer Warm-up Good Morning 6 IC SSH 12 IC Don Quixotes 12 IC Imperial Walkers 12 IC LBAC 12 IC (each direction) Merkins 12 IC TTT 12 IC Mosey to steps and back to Amphitheatre The Thang In the spirit of 12
Lean On Me, The Circle Of Encouragement (and pain)
36° and 22 PAX for a Thursday morning experiment and a healthy dose of legs, arms/chest, and abs. Disclaimer Prayer COP Side Straddle Hops 55 IC Merkins 10 IC Squat Jumps 10 IC Merkins 7 IC High Knees 20 IC Merkins 5 IC Run One 1/2-Mile Outside Loop The Thang