20 PAX strong for some Murph prep work along with a crash course in F3 and Q school fundamentals. 2 FNG’s (Cheeks and Pam) and huge T-claps to @Twilight for busting out a Star Course 50 miler this weekend and posting hard two days later for boot camp! DISCLAIMER PRAYER COP
Tag: Jake
PBS Request
12 PAX found themselves at Arrowhead prepared to put in some work. Ideal 60 degree conditions offered optimal opportunity for quality calorie burn. DISCLAIMER PRAYER COP Mosey to the playground TTT – 10 IC WMH – 10 IC LBAC – 10 IC LBAC Reverse – 10 IC Merkin – 10
240 Block Curls for the Girls
20 PAX (one FNG) un-assed the sack for a spectacular morning in the upper 40s and felt their arms in the end. DISCLAIMER PRAYER COP Warmup SSH IC X25 Merkins IC X10 LBAC IC X10, reverse X10, Chinooks IC X10 TTT IC X10 WMH X10 each side Merkins IC X10
Library B.O.M.B.S
The gloom could be scary but today 17 brave pax were not afraid To visit the library DISCLAIMER PRAYER COP The Motivator from 7 Mericans x10 Squats x10 IW x10 Long mosey to Kings Common 5 Burpees OYO Mosey to Library stairs THE THANG Partner up and commence B.O.M.B.S! Partner
Hearts Inspired Cardio Block Burpee Beatdown
A steady rain greeted the nine PAX (plus a 2.0) that enjoyed a musical workout of legs, lungs, shoulders, abs. Even a 6 year-old 2.0 joined in the fun. DISCLAIMER PRAYER COP The Warmup SSH (IC) X30 Willie Mays Hays (IC) X10 seconds each leg TTT (IC) X10 Imperial Walkers
Pull-ups, and Bear Crawls, and Burpees……oh yeah
50s and calm for 21 HIM who came out for a Honeysuckle Bear Crawl/Burpee heavy Q DISCLAIMER PRAYER COP TTT (IC) X 10 WMH 10 count each side Abe Vigoda (IC) X 10 Motivator from 8 Shoulder Pretzel (just for Donatello) (IC) X 7 LBACs (IC) X 10/reverse Merkins (IC)
Saturday with Ladders and Dice
8 PAX rolled into Arrowhead on a perfect 60 degree morning for week 2 of the new Saturday schedule. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 IC LBAC – 10 IC LBAC Reverse – 10 IC Merkin – 10 IC Mosey to the playground THE THANG Ladder
Grip and Tires
Weather: fair and 65 degrees DISCLAIMER PRAYER COP Warmup SSH IC x25 Through the tunnel x 12 IC WMH x10 each side Burpees x10 OYO Imperial Walkers x 15 IC Hill Billy walkers x 15 IC THE THANG Part 1. Indian Run to the play ground. Sprint last 100 yards.
VQ for Felt Tip
21 PAX came out in the perfect 59 degree weather to cheer on the VQ. DISCLAIMER PRAYER COP Chumbaburpee – that was enough THE THANG Repeat the following circuit, eliminating the last exercise until none remain. 5 burpee penalty if you drop the block 15x Block prisoner squat 15x Block
Nothin’ Like a Thursday
15 PAX descended on Arrowhead on a perfect 56 degree morning. QIC reloaded a Brute Force workout for a “chipper” start to the day. DISCLAIMER PRAYER COP No warm-up – straight to work THE THANG Insert information about the workout. 2 Laps 90 Air squats 80 BBSU 70 Merkins 60