Damp but a rain-free, 62 degrees and humid. God loves F3! YHC planned to keep track of sets during a modified Murph workout today but couldn’t find the sidewalk chalk. Grabbed a box of swizzle-sticks from the bar for PAX to keep track instead. Luckily found some in the garage
Tag: Kardashian (R)
Suicides? Maybe but more like an Execution
Drizzly Morning High 50s COT The Warmup The Motivator from 7 Willie Mays Hays-15-IC TTT-15-IC Mosey around the track for one lap 50% speed in the corners and 80% in the straightaways. The Thang The Square- 4 cones 25yds apart Start at the first cone and high knee to the
Bears with blocks come
20 PAX (1 FNG) came out on this perfect, mid 60 degree day. Warm-up: Thunderstruck (side-straddle hops w/ high knee jump on “thunder”) Bring Sally Up (high to low plank) The Thang: “Welcome to The 700 Club!” 5 cones approx 25 yards apart. 7 exercises at each with differing reps
10 Years Army Strong
Conditions: Low 70s and partially cloudy Disclaimer Prayer COP 10 Burpees OYO 10 LBACs IC both ways 10 Hip Rotations OYO each way 10 Knee and ankle rotations OYO each way 10 TTTs IC – “Take notes Kardashian,” 2A 10 Windmills IC The Thang Ten Rounds of: 10 Merkins 10
I’m sorry for what I said during burpees!
Weather: Beautiful, upper 50s 0525 – Friendly neighborhood BURPEE TRAIN. Several PAX joined the group as the train rolled by. It was at this point that YHC considered skipping the warmup, but then decided to press on as planned. COP – Brownie Disclaimer Warmup Merkins x10 OYO Hillbilly Walkers x20
Accelerate
Monday run group reboot part deuce. Seven men (2 first time run group posters) make it out to The Hill for a rebooted run group. Beautiful morning—perfect weather. Disclaimer Prayer The Thang: YHC was moving a little slow so I didn’t get a chance to go though my normal dynamic
DIESEL TORQUE
Weather: Soggy. Temp in the upper 50’s. Perfect weather for some work. At Coffeteria, Donetello likened today’s workout as a diesel workout… we never really got the engines red-lined, but that wasn’t the point. Today’s workout was about torque. Low gear, high weight diesel torque. The QIC has had his
IronHorse Murph Miles
11 PAX met a modified Murph this morning, some being introduced to Murph for the first time. For others…this wasn’t their maiden voyage. With the real deal Murph coming up on Memorial Day and the announcement of a 1-mile AYG race in JC on June 7, it seemed fitting to
Bad Intentions
YHC has not been on the Q at Iron Horse for a quite a while. I wanted to reintroduce myself, just in case the Pax had forgotten. The Disclaimer sums up my intentions—they were bad. Disclaimer—Gentleman, I am not a professional, but I do intend to kick my own
Run Group Reboot/Rebrand
Weather: 47 and clear Warm-up (5min) Stretch 2 Laps (1st ½ speed, 2nd ¾ speed) Field Sprint/Agility Work (25min) Sprint 100yrds and back Ladder – Quick feet side-step (X’s 2) / 5 quick hops w/ both feet then quick feet (X’s 2) Sprint 75yrds and back Ladder – Med Ball