9 PAX came out on a wet, gloomy morning to put in some work to end their week. DISCLAIMER PRAYER COP SSH x 25 (IC) WMH R/L 10 count each Bat Wings- LBAC Forward and Reverse x 20, Seal Claps x 20, Overhead Claps x 20 Parking Lot lap and
Tag: Balk
Interval Training – Downtown Mile Prep
Temp was low 60’s. 21 PAX showed up for work, 9 IPCer’s (I think) and 12 runners. DISCLAIMER PRAYER COP TTT IC x 10 Abe Vigoda IC x 10 Willie Mays Hayes for a 10 count Line up on the goal line for some dynamic warmups. All to the 15
DORA and 11s
We had 11 Pax come out for some cardio and DORA. DISCLAIMER COP Stair Lap SSH x20 TTT x10 Abe Vigota x10 LBACs x15 forward x 15 backwards WMH 10 count to the right, left, and centered THE THANG 11s: burpees and squats Mosey to Tombstone Hill for DORA: 100
Rockin Four Corners
15 pax braved the 72 and calm to rock the four corners DISCLAIMER PRAYER COP SSH x 25 IC TTT x 10 IC LBACs Legs up <> x 10 IC Soulder pretzels x 10 IC HW X 10 IC Merkins x 10 IC THE THANG Partner up, start at one
Hills and Suicides
19 PAX showed up for part 1 of YHC’s #AuRevoirTour. 14 PAX ran. 5 PAX did the MACV-SOG workout. Strong performance by all DISCLAIMER PRAYER COP 400m, TTT, WHM THE THANG Mosey to bottom of Coty Jones for Hill Repeats. Coty Jones hill, rest 15 seconds, CTE hill next to
Back to School Challenge & DOUBLE ALARM
10 PAX gathered on a beautiful 66 degree morning ready to end their week with some work. DISCLAIMER PRAYER COP Motivator (from 5) TTT x 10 WMH x 10 L/R LBAC x 10 Forward/Reverse KINDERGARTEN- 20 LBC’s 1ST GRADE- 20 Merkins 2ND GRADE- 20 Squats 3RD GRADE- 10 LBC, 10
Emom and Alan Kulwicki
4 Pax arrived early for a 4:58 Ruck. 13 Pax made it for the Q. Weather fine. DISCLAIMER PRAYER COP YHC put out a back to school challenge and today was 5th grade. So the Pax completed K – 5 today of the challenge. 20 LBCs OYO 20 Merkins OYO
Tour De Suck: AMRAP
14 PAX took a brutal tour around the AO in the 63 degree autumn feeling gloom. DISCLAIMER PRAYER COP Motivator from 6 (record low for YHC) TTT x10 Imperial Walkers x15 THE THANG PAX followed YHC on a tour around the AO with a few pit stops. During these pit
Block Burpees and a Benjamin
Disclaimer 65 degrees and 11 PAX w/ coupons in hand ready for some work. Warm-up 1 stair lap TTT 10 IC LBAC forward 10 IC Overhead claps 10 IC Shoulder pretzels 10 IC LBAC reverse 10 IC WMH 10 second L/R Merkins 10 IC The Thang Mosey to Tombstone Hill
Heavy Lifting
14 Pax showed up to lift some heavy things and do a little running. DISCLAIMER COP Warm up lap. TTTx10 Abe Vigota x10 LBACs x10 forward, x10 backwards THE THANG Mosey to Tombstone Hill for a little lifting and a little running. At the bottom: 20 overhead press and 20