35 chilly – 11 PAX DISCLAIMER PRAYER COP SSH IC x20, TTT IC X 10, WMH IC x 5 – 6 min jog to the hill (9 min) THE THANG 4 sets of 1min AYG up hill with 90 sec recovery pace down hill back to the beginning (10 min)
Tag: Charmin
Interval Running on North Hills
10 Pax – 50ish degrees DISCLAIMER PRAYER COP warm up lap – SSH IC x 10, WMH IC x 6, DQ IC x10 THE THANG Race Pace at :20 sec x3 with 1 min recovery Race Pace at :40 sec x4 with 1 min recovery Race Pace at :60sec x
A Healthy Dose of Man Makers
10 PAX ventured out into the chilly October rain to do their part in helping lead The Range to victory in the Man Maker challenge. DISCLAIMER PRAYER COP TTT IC X10 WMH 10 Seconds each side LBAC IC X 20 Ponzi lap around parking lot THE THANG Pax completed EMOM
Circle the Wagons: Just Arms and Abs
It was a wonderful 57 degrees this morning. It was a great morning for a Circle the Wagons stay where you are arms and abs focused workout. DISCLAIMER PRAYER COP Warm-Up -Plank Jacks IC x 15 -Merkins IC x 10 -Plankenstein IC x each arm and leg for 8 ct
30 for 30
10 Pax came out to help me celebrate my 30th birthday! What better way to do that in the gloom! Brisk 55 degree weather, but we warmed up quickly. DISCLAIMER COP SSH x 15 Merkins x10 Tempo Squats x12 (2 additional squats at the beginning before I switched to Tempo)
Interval Runday
Crisp damp morning. Low 60’s. Perfect running weather. DISCLAIMER PRAYER COP We ran around the track waiting on Xzibit. THE THANG Xzibit never showed, so Honeysuckle took the Q after 2 Ponzi laps. Dynamic warm-up on the field, then: Snake, every 5 yard line, sprinting one way, mosey the other,
Grinder
PAX: 14 Weather: low 60s and perfect DISCLAIMER PRAYER COP Slaughter Starter Willie Mays Hays: 10 count to each side Each PAX shouldered their coupon and mosey to skate park THE THANG 11’s With coupons positioned at the entrance of the skate park, YHC laid out the routine. The 2
10 for 10 at IronHorse
16 pax showed up on a warm and muggy fall morning. DISCLAIMER PRAYER COP LBAC Forward/ Reverse x20 IC Thru the Tunnel x20 IC Side Straddle Hop x20 IC THE THANG Mosey to middle of IronHorse with Coupons to start workout Burpees x 10 Squats x 10 Merkins x 10
PAX 10 Exercise Physical Fitness Test
There were a few men who wanted to take the opportunity to get a baseline of their physical fitness in a few exercises. It was a humid morning, but it didn’t stop anyone from performing in BEAST MODE! DISCLAIMER PRAYER COP Forward/Reverse LBAC IC x 10 IC TTT IC x
Candyland Fun
15 Pax gathered on a perfect morning in the lower 60’s for my VQ. DISCLAIMER PRAYERCOP 1 Burpee Mountaineer Motivator from 7. TTT – Hold. THE THANG Mosey to the skatepark. Al Gore till the 6. 3 Burpees 12 wall jumps-on your own. 15 wall dips. Mosey to the hill