10 Pax – Humid DISCLAIMER PRAYER COP 1 Ponzi Lap, 15 slow squats IC, 15 IC SSH, 15 DQ’s IC – 4 min mosey THE THANG 1 min race pace up hill w/ 1min 30 sec recovery pace down hill x 4 2 min race pace up hill w/ 3
Tag: Precious (R)
Rainy day burpee beat down
13 men rolled up to get swoled up in dat gloom. It rained enough to soak everyone to the bone, and then a little more to ensure that Donatello was obliged to complain about it. We ended up making it all the way to set 5 (modified a little) which
4.38 and some stairs
10 runners and 4 ruckers rolled into The Hill to kick Monday in the teeth on a drizzly, humid 60 degree morning. DISCLAIMER PRAYER COP WMH – 10 each leg TTT – 10 IC Dynamic warm-up Warm-up lap (Ponzi had arrived so we weren’t sure what to call the lap??)
All Fun & Games
20 of the Johnson City faithful gathered at Arrowhead for a 0600 game of cards on Saturday the 15th of September. Ironhorse was closed for the day due to the TriCities 1st Annual TriPride parade using Founders Park for the event. So, Arrowhead served as a fine, dark location to
A Block Mile Tour of the AO (9/11 workout)
12 PAX un-assed the sack for a 1-mile block tour of the AO. A good time was had by all! DISCLAIMER PRAYER COP Slaughter starter (20 burpees) TTT IC X10 LBAC – forward X10 IC, backwards X10 IC, Chinooks (for Honeysuckle) X10 IC Merkins IC X10 Imperial Walkers IC X10
Zig-Zagging Across a Soggy Field
It was a mild day, a bit of fog, but otherwise clear skies. 12 PAX showed up even with the hinting of tire flipping the night before. There was dew on the grass – lots of it. But at least it was cut, so we had that going for us.
Two years and counting…
Beautiful morning for 20 PAX to come out and help me celebrate my two year anniversary with F3. DISCLAIMER PRAYER COP Warm-up The motivator from 8, with horrendous counting by your humble Q master Through the Tunnel X 10 IC The Merkin X 10 IC Abe Vigoda X 10 IC
Getting back in the groove….. Part deux
Was only 74 degrees, but it was 90% humidity. DISCLAIMER PRAYER COP SSH 20 IC TTT 10 IC LBAC 10 IC both directions. THE THANG Mosey to the base of the hill for a little Tabata Tabata Circuit Routine. Most exercises had a duration of 45 seconds with a 15
Circle of Pain (Late Entry 8-14)
DISCLAIMER PRAYER COP TTT (IC) X 10 Abe Vigoda (IC) X 10 Imperial Walker (IC) X 10 LBACs (IC) X 10, reverse X 10 Merkins (IC) X 10 Slaughter Starter THE THANG Jack Webb/Lt Dan 1 merkin/4 air presses followed by 1 squat/4 lunges 2 merkins/8 air presses followed by
Barely Bearable Bear Wollering
Brisk Morning, clear skies, 12 PAX DISCLAIMER PRAYER COP TTT (IC) X 10 WMH 10 count/side Abe Vigoda (IC) X 10 Plank Jacks (IC) X 19 Motivator from 8 LBACs X 10, reverse X 10, chinooks X 5 (all IC) Imperial Walker (IC) X 21 Slaughter Starter THE THANG #1: