It was a nice cool morning where 14 Pax came out to start their week the best way I know how. Cheeks, Homer, and Launchpad killed it on IPC! DISCLAIMER COP Warm up lap. TTTx15 WMH 10 secs on each side. Some dynamic stretching THE THANG Started from the goal
Tag: Cheeks
Priorities, Podcasts, and Pain
16 PAX, 67 degrees. DISCLAIMER PRAYER WARMUP Through The Tunnel 10 IC Little Baby Arm Circles 10 IC Little Baby Arm Circles 10 IC (reverse) THE THANG The “thang” this morning was to do cumulative group work based on some estimated averages per man x the # of men in
No Whiplash = Intervals
Whiplash smartsacked due to illness. Therefore, YHC brought the traditional interval timer Q to 15 pax. There’s a certain amount of suck in interval training that makes it better with buddies…every time. DISCLAIMER PRAYER COP Ponzi lap Dynamic warmup Goal line to 10yd line for most, to the 30 for
B’s Get Degrees: A Not So Average Man’s Workout
Insert optional info about the weather, number of pax, etc. DISCLAIMER PRAYER COP Homer lead the warm-up and Cheeks did The Thang and Mary LBAC IC X 15 (Forward and Reverse) TTT IC X 15 IMPERIAL WALKERS IC X 20 THE MERKIN IC X 10 THE THANG It was an
Sound Good? Let’s Go!
65 and nice. Low humidity, partly cloudy…all in all a beautiful morning for a workout. DISCLAIMER – given PRAYER – no time, we’ll do it at the end COP – whoops Warmup: one medium speed mosey lap around the first section of Founders. This allowed pax to mention we’d forgotten
INSANITY
13 Pax showed up to some nice weather Friday morning. I wanted to do something a little different this time. The Insanity work out from Team Beachbody was the first time I really committed to an exercise program. I learned a lot and got in really good shape from it
Aerosmith On Tour
21 Pax showed up for an Aerosmith Historical Tour of downtown Johnson City. DISCLAIMER PRAYER COP TTT x 5 IC SLOWLY, WMH 10 count each side, Down Dog 10 count Slow, 10 Block Thrusters THE THANG Overhead Carry Blocks to the base of the hill at the back of the
Killer Bs Iron Pax Challenge Week 1
16 Pax gathered in Hurricane Dorian’s warm humidity for week 1 of the Iron Pax Challenge. DISCLAIMER PRAYER COP TTT X 10IC LBAX X15<>X14IC THE THANG Mosey to the pavilion parking lot. 5 rounds of: 3X of Broad jump 10 yards 10 burpees 10 Bonnie Blairs 10 BBSUs Bear Crawl
Guns and Ammo
A humid 64 degrees welcomed 15 men to put in some work DISCLAIMER PRAYER COP Because the motivator from five isn’t too taxing on the calves, we did a Chumba-burpie. What’s that? play Tubthumping by Chumbawamba and do a burpie every time they say “I get knocked down”, in between
Farmer Carry and 21s
Beautiful summer morning with low humidity and comfortable temp. for 18 PAX to put in work for the monthly AH/IH convergence led by Cheeks and Matlock DISCLAIMER PRAYER COP TTT (IC) x 10 WMH (IC) 10 count each side Imperial Walker (IC) x 10 Merkin (IC) x 10 LBAC (IC)