Sorry guys, but I forgot the BB. Adding this so the PAX who posted are documented. FNG – Mick Williams = Sanford DISCLAIMER PRAYER COP Insert information about the warmup. THE THANG Insert information about the workout. Sometimes bulleted lists are handy. MARY Insert information about any additional post-THANG work
Tag: Matlock
Misericordiam passuum
12 pax arrived at arrowhead on a crisp 28° morning DISCLAIMER COP SSH x20 ic abe vigoda x10 ic imperial walker x10ic little baby arm circles forward/reverse x10 ic slow merkin x10 slow squat x10 THE THANG YHC gave a small hint for the workout the previous day, nevertheless the
2 Minute Intervals
14 Pax gathered in the gloom of Monday Jan. 6, 2019, some for running, some for Iron Pax Challenge at the Hill. DISCLAIMER PRAYER COP We stretched some, ran a Ponzi lap, and did some warm up on the football field. In Ponzi’s defense, he was there before the lap.
Out of Semi-Retirement
15 Pax un-ass the warm, cozy sack to join YHC in the 36 degree, cold rain. Coming out of Q semi-retirement I deemed it appropriate to roll with an old-school squat/merkin ladder with a side of box jumps and dips. DISCLAIMER PRAYER COP Rolling start—moseying around the track over to
The lazy 4k (laziness optional)
6 doods made it out for a recovery workout on a balmy 50 degree morning. I wanted to offer some options for the Pax that hurt themselves this week to still get out and enjoy the glorious gloom. Baby was tricked by Mother Nature into joining us because the rain
10 Pax strung some pearls
YHC was blessed with the presence of 9 other Pax on a quite chilly morning with the promise of no bear crawls DISCLAIMER COPSSH x20 IC abe vigoda x10 IC imperial walker x10 IC wmh x10 IC little baby arm circles f/r x10 IC slow merkins x10 slow squats x10 THE
Happy Birthday, PBS
11 doods joined me for 58 degrees and some hydrologically generous conditions. DISCLAIMER COP Slaughter Starter – 10 Yurpees OYO Merkins X10 IC Squats X10 IC TTT x 10 IC Mosey to the playground THE THANG All light posts have a 5 pullup buy in and 5 Yurpee cash out.
Happy 30 5th birthday Q
8 PAX out for a wet yet balmy 59 degree morning for a 35th birthday Q DISCLAIMER PRAYER COP 3 + 5 = 8 -> Motivator from 8 TTT WMH LBACs THE THANG Two stations were set at either end of the track with various exercises: OH press, Step ups,
20 Lap Challenge
55 degrees on a wet track with 9 PAX DISCLAIMER PRAYER COP 2 Laps – then stretch on your own for 3 min THE THANG 4 Laps at Race Pace / 2 laps at a recovery pace 2 laps at race pace / 1 lap at a recovery pace X
He actually says ‘You know what they say about the young’ Tabata
13 PAX showed up for a toasty 24 degree morning DISCLAIMER PRAYER COP LBAC x 15 (both directions) TTT x 10 SSH x 20 (Jester graciously assisted YHC in proper sequence of commands. THE THANG deliciously curated Tabata playlist featuring Judah and the Lion. Turns out Xzibit went to