YHC greeted the PAX of Erwin this morning for repetitive & simple work. It’s just 4 exercises— running, merkins, squats, and burpees—how bad can it be? I’ll let the Erwin PAX decide. Disclaimer Prayer Non-traditional COT—everyone on the line Across the parking lot and back Jog High knees Butt kicks
Tag: Floppy Disk
Glad I am not wearing a vest today!
TIME: 0700 TEMP: 67F COP Disclaimer Prayer WARMUP Motivators from 10 Squats x20IC Merkin x15IC Freddie Mercury x20IC LBAC x20IC & Rev. Imperial Squat Walkers x20IC THE THANG Partner up and perform exercises for 9 min then run laps for 4 min (ideally two laps). Rinse and repeat Exercises: Toes
Merica’s Bday today and Swirly’s tomorrow
A brisk 56 degrees on a clear Tuesday Morning DISCLAIMER PRAYER WARMUP John Hancock Arm Circles (that’s really big arm circles) – IC – 17 ‘merkins – IC – 7 Motivators – 6 Arm Pretzels – 15 Hillbilly Walkers – 15 Imperial Walkers – 15 Mosey a lap THE THANG
Erwin F3 Saturday ‘merican Style
13 guys showed up to get the job done. Disclaimer/Prayer Circle Warm-Up Through the Tunnel 15x IC Merkins – 15x in cadence Little Baby Arm Forward Circles Palm down 10x IC Little Baby Arm Forward Circles Palm up 10x IC Little Baby Arm Reverse Circles Palm down 10x IC Little
Don’t Stop! Move it! Move it!
TIME: 0530 TEMP: 67 COP Disclaimer Prayer WARMUP SSH x30IC Merkin x15IC Freddie Mercury x15IC Peter Parkers x15IC Carolina Dry Docks x15IC LBAC x20IC (And Rev) Squat Jumps x15IC (3 count hold) THE THANG First Circuit Run one lap and SSH on the six Iron Mikes x10 oyo Burpee x10
Dealer’s Choice
Time: 0530 Weather: 60s Prayer Disclaimer Warm-Up: Side Straddle Hops 15 Little Baby Arm Circles 20 each arm Arm Pretzels 15 Through the Tunnels 15 Willie Mays Hayes Motivators from 5 The Thang: Today’s workout was titled “Dealer’s Choice.” There were four stations spread out on the grounds. At each
Abandon All Hope in the Iron Valley
Welcome Disclaimer Prayer Warm-Up: Motivator starting at 5 Little baby arm circles IC 15 In reverse IC 15 Through the tunnel IC 15 Imperial walkers IC 15 Hillbilly walkers IC 15 Willy Mays Hays IC 10 Squat IC 15 Sprint to starting position “The Thang” 5 Laps with 4 Points of Pain Points of Pain: 15
Nolan Richardson shows up in Iron Valley
Welcome Disclaimer Prayer Warm-Up – Windmill, Little Baby Arm Circles, Through the Tunnel followed by a Mosey lap Motivator from 6, Squats, and Merkins, and the warm-up concluded with a long Mosey lap. “The Thang” PAX paired up to complete a 5 station circuit inspired by Nolan Richardson’s “40 Minutes
Montani Semper Liberi – Mountaineers are Always Free – Doc Ock Saluting WV’s 154th Birthday!
DISCLAIMER PRAYER WELCOME – Today in history 154 years ago – 1863 The US added its 35th state. So today in honor of our amazing “Almost Heaven” State, everything will be based around Wild and Wonderful WEST VIRGINIA WARM UP Mountain Climbers – IC – 18 Hillbilly Walkers – IC
The Unholy Beast
Time: 0700 Temp: 60s Disclaimer Prayer Warm-Up: -Log Jumpers (15 IC) -Crab Dips (15 IC) -Pickle Pounders (15 IC) -Arm Pretzels (15 IC) -Little Baby Arm Circles (15 IC forward and Reverse) -Through the Tunnel (15 IC) -Mountain Climbers (15 IC) -Motivators (From 5) -Mosey Goal Post to Goal Post