10 Pax came out to get faster, fitter, and healthier with some running. With the upcoming Murph, 5ks, half-marathons, and marathons some speed work was necessary. DISCLAIMER PRAYER COP 2 Ponzi laps while hunting for Norm Dynamic Stretches with made-up names Pax then chose between speed work or base work.
Tag: Daisy
Bring Back the Deck
Brisk morning in the upper 40s as 7 PAX, including an FNG, ventured to Arrowhead to put in some work. DISCLAIMER COP SSH IC x20 Imperial walkers IC x10 Mosey towards the playground, finishing the warmup along the way Through the Tunnel IC x10 LBAC IC x10 fwd/rev Seal Claps
Murph Prep Combos
It was pleasant morning, a bit wet but no worms. 8 PAX got out of bed to put in some work. DISCLAIMER COP Seal claps IC x10 SSH IC x20 Inchworms OYO x5 Imperial walkers IC x20 Hillbilly walkers IC x10 Abe Vigoda IC x10 Through the tunnel IC x10
PBS done gave it to ya (and will again soon)
16 doods rolled out on a beautiful, humid morning for some pre-dawn dominance. Last Q for this guy for a couple months. I decided to go with something travel themed as it seemed appropriate. DISCLAIMER COP Inchworms x5 TTTx 10 LBAC x 10 IC forward and reverse Slaughtivator from 6
Rangers invade the tranquility of Arrowhead
YHC was humbled and completely blown away at the fact that several pax from The Range wanted to show me their support…or it was perhaps the initiative of posting at all AO’s in a 2wk span. I’m not quite sure… DISCLAIMER PRAYER COP All in cadence ssh wmh imperial walkers
We Have the Strongest Backs
It was a low 50s kind of morning with enough wind to make you think, it’s chilly. 6 PAX ventured out for a solid morning of work. With access to pullup bars, swing sets and a general focus on the posterior chain – Arrowhead’s back game is next level. DISCLAIMER
60,50,40,30,20,10 x2
8 doods rolled up for a repeat. YHC hasn’t had much time lately to prep so recycling things is the way to go. WARMUP THE THANG Repeat of a Q structure from 2019 (props to Rudy) but added some new exercises. Start with 60 sec AMRAP for each move, (so
The Range Turns 2
18 PAX turned out to celebrate the second anniversary of the Range AO which was established on 4/2/19. A blistering hot 25 degree morning welcomed the PAX who experienced a trip down memory lane to portions of early Qs led by the line of AOQs who have served the Range.
EMOM and AMRAP
7 PAX arrived at Arrowhead on a brisk 40 degree morning ready to put in some work. With roughly 60 days before Murph “go-time” it’s never too early to start training. DISCLAIMER PRAYER COP Mosey to the playground TTT – 10 IC Imperial Walker – 10 IC LBAC – 10
Smash-Up Run Group
11 PAX ventured out on a 36 degree morning for a smash-up of two of YHC’s favorite run group Qs (both courtesy of Rite Aid). Halfway through the morning, the stadium lights came on for the Milligan Flag Football Team and everyone’s pace on the stadium stairs increased exponentially. It