10 Pax came out to help me celebrate my 30th birthday! What better way to do that in the gloom! Brisk 55 degree weather, but we warmed up quickly. DISCLAIMER COP SSH x 15 Merkins x10 Tempo Squats x12 (2 additional squats at the beginning before I switched to Tempo)
Tag: Rite Aid
Interval Runday
Crisp damp morning. Low 60’s. Perfect running weather. DISCLAIMER PRAYER COP We ran around the track waiting on Xzibit. THE THANG Xzibit never showed, so Honeysuckle took the Q after 2 Ponzi laps. Dynamic warm-up on the field, then: Snake, every 5 yard line, sprinting one way, mosey the other,
Candyland Fun
15 Pax gathered on a perfect morning in the lower 60’s for my VQ. DISCLAIMER PRAYERCOP 1 Burpee Mountaineer Motivator from 7. TTT – Hold. THE THANG Mosey to the skatepark. Al Gore till the 6. 3 Burpees 12 wall jumps-on your own. 15 wall dips. Mosey to the hill
What happened to the Clubs?
It was a beautiful September morning at Founders Park! DISCLAIMER PRAYER COP TTT x10IC, Willy Mays Hayes 10 count each side, LBAC x10IC forward and backward, Motivator from 7 THE THANG Repeat of Jobs Deck Beating: # on card rep count first exercise and multiply by 4 for rep count
Water Breaks and Sitting Around
Disclaimer COP – Sugar 19 PAX came out on a pleasant 65 degree morning to enjoy a morning beat down dominated by water breaks and sitting.. The first water break came unexpected as the morning sprinklers came alive during the merkin warm-up. Kudos to those PAX who didn’t stop or
A Hill Trip
Beautiful crisp fall morning with Honeysuckle on the Q. DISCLAIMER PRAYER COP We stretched. THE THANG We took a tour of all the favorite hills. Balk’s hill, the hill in front of the Aquatics Center (swimming pool), the skatepark hill. We ran up all of them. Some of them more
Suicides and Stairs Part 2
It was a nice cool morning where 14 Pax came out to start their week the best way I know how. Cheeks, Homer, and Launchpad killed it on IPC! DISCLAIMER COP Warm up lap. TTTx15 WMH 10 secs on each side. Some dynamic stretching THE THANG Started from the goal
Tour de Range
Several new pax posting at The Range in recent weeks since the move to Wednesday and Friday. We toured the place. DISCLAIMER PRAYER COP SSH x 20 IC HR Merkins x 10 IC THE THANG Mosey to skate park Box jumps x 20 OYO Hillbilly walkers x 40 IC
No Whiplash = Intervals
Whiplash smartsacked due to illness. Therefore, YHC brought the traditional interval timer Q to 15 pax. There’s a certain amount of suck in interval training that makes it better with buddies…every time. DISCLAIMER PRAYER COP Ponzi lap Dynamic warmup Goal line to 10yd line for most, to the 30 for
INSANITY
13 Pax showed up to some nice weather Friday morning. I wanted to do something a little different this time. The Insanity work out from Team Beachbody was the first time I really committed to an exercise program. I learned a lot and got in really good shape from it