Nothing like a calm 32 degree morning for the PAX to enjoy a fitness test as they push for gains the rest of the year. 18 PAX rolled into Arrowhead to challenge themselves and establish a baseline. DISCLAIMER PRAYER COP SSH – 15 IC Merkin – 10 IC TTT –
Tag: Honeysuckle
AMRAP and Take a Lap
Perfect 50 degree morning with a slight breeze and just enough gloom for an AMRAP routine with some cardio baked in. 21 PAX had descended on the AO ready to put in some work. DISCLAIMER PRAYER COP TTT – 10 IC LBAC – 10 IC LBAC Reverse – 10 IC Merkin
Record Breaking Intervals
YHC got the green light to hit The Hill last evening when I learned my M wasn’t running this morning. Thanks to Donatello and Honeysuckle for giving up the co-Q to let YHC test an interval Q I had the pleasure of being exposed to in Pinehurst, NC while visiting
Kilo 5K Arrowhead Reboot
Balmy 27 degrees and overcast. Brisk breeze. QIC – Honeysuckle DISCLAIMER PRAYER COP TTT (IC) X 10 WMH (IC – kind) X 10 Motivator (IC, mostly) from 7 LBACs X 15, reverse X 15 THE THANG Rudy introduced the IH PAX to the kilo 5k concept several months back. I
Twice as chipper
14 brave and dedicated PAX mustered in the 5 degree gloom of Arrowhead to see if Launchpad could help them combat the cold. DISCLAIMER PRAYER COP Motivators from 10 Through The Tunnel (IC) 10 Willie Mays Hays (IC) 10 THE THANG The Chipper(completed with blocks/sandbags) 50 squats 40 stiff leg
a mumble chatter free block party
Knowing they were going to put in work 20 pax bounded in to the AO on a comfy 27° clear morning. DISCLAIMER PRAYER COP SSHx 20 ic windmill x10 ic merkins x10 ic imperial walkers x15 ic slow squat x10 ic slow merkin x10 ic (t-claps to Donatello for informing
The Hill – The Hill
7 PAX showed up with 18F and cloudy weather. A brisk morning. QIC – Honeysuckle. DISCLAIMER Warm-up/stretch OYO THE THANG After a Ponzi lap and some quick feet on the field to stretch out, the PAX headed off-campus for some hill work. We need to name the beast of a hill in the top
The extended warmup
There were some doods. The doods worked hard. It was really cold – maybe 15 degrees, and windy, which this dood was not prepared for an was under-dressed. Therefore, we moved a lot to keep the Q from hypothermia. DISCLAIMER PRAYER COP The warmup was extended and active. We loved
Triple Dog Dare
Gloomy morning, fog and mid 30’s, a hate wave compared to the previous few weeks. DISCLAIMER PRAYER COP TTT (IC) X 10 Abe Vigoda (IC) X 10 WMH 10 count each side LBACs forward (IC) X 41, then reverse (IC) X 40, Chinooks (IC) X 20 Imperial Walkers (IC) X
Goodness! Gracious! Great quads of fire!!!
After weeks of brutal cold temperatures, 22 PAX unassed the sack to get better in the 42 degree gloom of Arrowhead. DISCLAIMER PRAYER COP YHC has been out a few weeks and apparently was a little rusty on directing the flow of the warm-up. Fortunately, PAX are understanding and encouraged