Disclaimer: Prayer: Weather: low 50’s 60% humidity (yeah South Carolina, its better in the mountains) Tha Thang: Warm Up: GO! (if you were there you know what that meant) TT (dang) T: 15 IC Merkins: 10 IC slow SSH: 20 IC Willy Mays Hays: 10 IC Good Mornings: 10 IC
Tag: Jester
Baby Delivers on Bday
Everyone Likes Birthday Exercise Suprises, Right?!? Conditions: Clear-63 Disclaimer Prayer COP 10 Burpees OYO SSH x 41 IC LBAC x 10 ICEW Merkins x 15 IC TTT x 15 IC Seal Jacks x 41 IC Merkins x 15 IC Overhead Claps x 41 IC Merkins x 11 IC IW x
Lunge-o-holic Anonymous Meeting
DISCLAIMER: to the weak of heart beware! COP WARMUP SSH x30 (IC) Imperial Walker x20 (IC) Hillbilly Walker x20 (IC) … a local favorite SSH x20 (IC) …”wait, what? Didn’t we already do that?” “Yes, Jester…I heard that you love them!” Merkins x10 (IC) LBC x20 (3 count hold IC)
No Raccoons?
GUIDED TOUR OF THE IRON HORSE AO AND ITS WILDLIFE Weather: 64 and Full Moon Prayer-Baby Warm up: Slaughter Starter – 10 burpees oyo **whoops-Disclaimer** (Excited!) SSH x 30 IC Seal Jacks x 30 IC LBAC x 10 IC EW Chinooks x 10 IC EW TTT x 15 IC Dive
Livin’ on a Prayer, but NOT Half Way There
Weather around 70 and clear Disclaimer Prayer – Pythagoras Warm up (in cadence, 15 per exercise) mosey Side Straddle Hops Through the Tunnel mosey Baby Arm Circles Windmills mosey Imperial Walkers Slow Ride Squats mosey The Thang: 15 Stations with 1:45 minutes per exercise, rest/transition for 15 seconds. For an
Wheel of Misfortune…Chalk it up.
AO: Iron Horse – 5:30a Weather: Awesome…70 and dry YHC had no intention of re-inventing the wheel with this one…therefore, I borrowed from a recent F3Jumanji BB. Here’s how it went down… Disclaimer Prayer – Rite Aid COP: Merkins x 10 IC LBAC x 20 IC (forward and reverse) Merkins
How Many?
*Posted by Donatello on behalf of Escape Hatch* After last week’s lower body beat down, YHC is surprised there was such a great turnout for another Escape Hatch Q. Nevertheless, here goes Disclaimer Prayer COP SSH (50 IC) LBAC (10 IC, each way) Imperial Walkers (20 IC) Hillbillies (20 IC)
Dora meets the Atomic Merkin
Weather: a pleasant 63 The Thang: COP Disclaimer Warm up: SSH x18 (IC) TTT x20 (IC) Merkin x20 (IC) Good Mornings x10 (IC) Merkins x20 oyo Enough warm up: Buddy up and start some Dora 1.2.3. 100 BBSU’s, 200 Atomic Merkins (but since YHC is a benevolent and gracious Q, I made
F3 Filthy Fifty
YHC wrote way to much in Thursday’s BB—so this will be short and sweet. It was a snotwaggler. After watching Olympic coverage of the Decathlon the idea of 10 events lingered in the twisted mind of YHC. Recalling some of the memories purged from the days of CrossFit, YHC recalled
Why not Murph?
I’ve said it repeatedly and I will say it again—if I could only do one workout the rest of my life, it would be Murph—simple, but ridiculously effective. A total body smoker with a heathy dose of YHC’s favorite exercise, the pull-up. We do not have pull-up bars at the