It didn’t get as cold as forecasted but 18 degrees did not stop 12 PAX from braving the cool temps. 3 PAX did some pre-boot camp rucking. DISCLAIMERPRAYERCOPSlaughter starter little baby arm circles (IC) 15 in each direction willie mays Hays. 10 count to each sideTHE THANGMosey to the stairs at
Tag: Precious (R)
600-200 intervals at the HILL
42 nice degrees with 13 pax DISCLAIMER PRAYER COP 15 min warm up – ran 1 mile or 1.25 for a warm up – then TTT IC x 10, WMH IC x 10, 1 min stretch then on to speed work THE THANG All on Track: 4 x 600m race
DORCS & Hills
7 PAX came out on a chilly Wednesday morning for fitness. DISCLAIMER PRAYER COP Motivators from 7 TTT IC X15 LBAC X15 RLBAC X15 5 Burpees OYO THE THANG PAX carried coupons to the bottom of the hill. The big terrible hill. PAX completed 7 reps of the following exercises:
Recycled Q
A cool, crisp 38 degrees this morning. 16 PAX rolled out of bed to get better DISCLAIMER PRAYER COP As always, we performed a slaughter started. YHC had a moment of empathy on the PAX and modified to only 10 burpees. Through the Tunnel (IC) -10 Willie Mays Hays –
Hills at THE HILL
35 chilly – 11 PAX DISCLAIMER PRAYER COP SSH IC x20, TTT IC X 10, WMH IC x 5 – 6 min jog to the hill (9 min) THE THANG 4 sets of 1min AYG up hill with 90 sec recovery pace down hill back to the beginning (10 min)
It’s All Fun and Games Until Someone Gets Hurt-Rinsed
Sixteen Pax showed up Oct. 12 to get better for a recylced Cold Call Q from February of 2018. DISCLAIMER PRAYER COP Imperial Walkers (IC) x15 Little Baby Arm Circles (IC) x 20 LBAC in Reverse (IC) x20 Though The Tunnel (IC) x15 Slow Squats (IC) x10 THE THANG Today
BDay Q – Man-maker Party
Nice chill, mid 30’s – clear skies, 15 in attendance DISCLAIMERPRAYERCOPwarm up incl. Motivator x7; Through the Tunnel, WMH, LBHC THE THANGDora (partner runs to middle of hill 10 squats and then continues to the top and then back) Other person with the blocks Man Makers 75 Block curls 100
Making Men with Merkins and Mountain Climbers
Absolutely perfect 65 degree morning for a man-sized beatdown. 10 PAX eagerly awaited the fun. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 count right and left Imperial Walker – 15 IC LBAC – 10 IC / Rev 10 IC Merkin – 10 IC THE THANG The Man
Interval Running on North Hills
10 Pax – 50ish degrees DISCLAIMER PRAYER COP warm up lap – SSH IC x 10, WMH IC x 6, DQ IC x10 THE THANG Race Pace at :20 sec x3 with 1 min recovery Race Pace at :40 sec x4 with 1 min recovery Race Pace at :60sec x
Friday Rocks with Blocks
7 PAX came out on a brisk morning, it was around 46 degrees…. We had a F3 friend (TANK) from Knoxville joined our work out. DISCLAIMER PRAYER COP LBACs (forward/reverse) x15 TTT x15 Imperial Walkers x15 Warm up lap up the hill and back THE THANG 25 reps of each