11 wonderful PAX made it out for a beautiful morning in da Valley DISCLAIMER PRAYER COP Modified 21 – on the ends we scaled 1-10 with Merkins and LBCs. Every time you passed the middle, you did 5 squats. This adds up to 21 each lap THE THANG It was
Tag: Peterbilt
Doc Ock’s Ironvalley Swan Song Q
WEATHER – 62 degrees with a slight breeze – 16 PAX (1 from Charlotte – Dutch Boy) DISCLAIMER PRAYER WARM UP SSH roulette – a version of 21 Red Panda introduced to us Monday from his post in Savannah Ga. PAX start SSH – IC to 5….. then everyone goes
Guess who turned 39 today?
15 men including 1 FNG (Corey Varney, 14, Seamless) came out to a 68 degree morning at Iron Valley DISCLAIMER PRAYER COP WARMUP Willie Mays Hays- IC- 10 LBAC- IC- 10 Arm Pretzels- IC- 10 LBAC Reverse- IC- 10 Hillbilly Walkers- IC- 10 THE THANG Since today was my 39th
BOMBS on the Mountain
13 men, including 1 FNG, showed up and put in the dang work. It was warm, but nice. DISCLAIMER PRAYER COP Willie Mayes Hayes x10 IC Motivator from 7 Valley Merkins x5 Squats – 3 count hold x15 IC LBAC – Overhead Claps – LBAC in Reverse x15 IC Rockette
Light Workout in the Valley
Beautiful morning at #F3Erwin DISCLAIMER PRAYER COP We started with a modified 21. Merkins and American Hammers (1-10, 2-9, 3-8, etc) with 5 squats each time you hit the midpoint. THE THANG Some ladder work that included 10 Carolina Dry Docs 20 lunges (eventually single count) 30 LBC (single count)
The octagon makes a return for the newer PAX
WEATHER – 62 degrees DISCLAIMER PRAYER COP SSH – IC – 16 Merkins – IC – 16 LBAC, Overhead Claps, Seal Claps, Arm Pretzels, LBAC in Rev. – IC – 8 of each (well 7 arm pretzels since the QIC got distracted) WMH – IC – 8 Abe Vigoda –
pull ups, monkey humpers, and karaoke s
Warm and beautiful DISCLAIMER PRAYER COP Usual warm up …. Agilities… Bear crawl Merkin combo, karaoke monkey humpers combo THE THANG Did a circuit… 5 Laps. … Each lap had following stations Chicken peckers x10 Calf raises x 10 ea leg Dips x 10 Lunge walk 25 yd Pull ups
DORA- SURVIVOR EDITION
59 degrees and breezy, 10 PAX DISCLAIMER PRAYER COP Warm up LBAC – 10 Arm Pretzels – 10 LBAC Reverse – 10 Willie Mays Hays – 10 Hillbilly Walkers – 10 THE THANG F3 Erwin decided to put emphasis on one of our locals finishing 2nd in Season 38 Survivor
I DID A BACKBLAST
A stunning morning in Iron Valley for a little workout fun. DISCLAIMER PRAYER COP SSH x38 (Hello, Birthday Q) LBAC x15 Shoulder Pretzels x16 (yes, I lost count) LBACR x15 Rockette Hillbillies x10 Willie Mays Hayes x10 Catch Me if You Can Lap 1 – Merkins x10 Lap 2 –
mudslide’s hill strides 3.0
warm. 10 PAX (we welcome Pythagoras). there was a strange smell. DISCLAIMER PRAYER COP side straddle hops, merkins, hillbilly walkers, little baby arm circles,. dynamic stretching, and toll paying at burpee cove. THE THANG it sucked. jog down hill. sprint up hill. plank while we wait for everyone. do exercise