In Honor of the most dominant 2-14 team in the NFL this season, we performed a 49ers themed crucible of pain. First came the disclaimer, then the COT. We warmed up, in cadence, with Dwight Clarks (commonly know as side straddle hops) x 21, then forward little baby Montanas (or “arm
Tag: Betsy
Merkin/Squat Miles Party of 9
Nine PAX gathered in the cold gloom to put in some hard cardio work at the Iron Horse. Cardio ain’t real fun for most, including YHC…until it’s over. Having your cardio in by 6:15a is downright dandy. This was the first official boot camp with the IronHorse as one of
F3 Johnson City: The Iron Horse was Thunderstruck
Conditions: 55 Cool and Soggy Ground Welcome/Disclaimer Prayer – Sweaty Palms Warm up • SSH (30 IC) • Through the Tunnel (20 IC) • Merkins (10 IC) • Abe Vigoda (20 IC) • Willie Mays Hays (20 IC) • Merkins (10 IC) • Little Baby Arm Circles (10 IC Each
Kilo Q in honor of the one pax wolfpack Hoedown
So a few weeks ago, January 7th if not mistaken 19 PAX showed up to workout in 4-6 inches of snow. We were all pretty impressed with ourselves for either our commitment or maybe stupidity for driving in those conditions, but either way we had a great time and were
A Late VQ, Ladders and Looking Forward!
It took a long time for YHC to lead my first Q. I made all types off excuses. After much EH’ing and passive aggressive moves by Donatello, I agreed to lead a Q. Since this event fell almost exactly six months after we first self led at the Iron amorse AO,
Pre-Inauguration Calisthenics
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
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
Pain Station Runaround
Twenty-nine PAX showed up in the eerie gloom this morning for a full-bodied gasser. Even the rain couldn’t hold back so many PAX from making themselves better; just as iron sharpens iron so everyone pushed each other be be better this morning. The Thang: Discalimer COT Warm up (IC): Motivator
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