9s and 19s
Warm O Rama 9 Abe 19 IST 19 Seal Clap The Thing 9 exercises 9 (1,4,7) – 9 (2,5,8) – 19 (3,6,9) reps Station 1 1 dips 2 Carolina dry docks 3 mtn climbers- Double Count Station 2 4 Peter parker Merkin 5 Sumo squat 6 American...
Read moreName That Tune at Purgatory
WARMORAMA: We warmed up. We moseyed to Pull Up Central. BARS: Pullups and Squats in pairs, 60 then 30. US Open: D-Back Drills then Balls to the Chain(link) then D-Back Drills. Peleton @ track. DORA: 60 Merkin, 120 LBC, 180 Squat per pair...
Read moreNo Burpees, Still a Good Time
Warmarama (IC): SSHs x 20 ASTs F & B, Seal Claps, OH Claps, all x 12 Grassgrabbers with Clap x 12 Abe Vigoda x 12 The Thang: Mosey north on Patterson Street to parking lot at intersection with E 6th Street. Enter parking lot for Crazy...
Read moreShould’ve Been a Redraw
YHC significantly overestimated his ability to tackle the hills of Winston-Salem this morning. The result? Brutally tired legs, a late finish and a lack of recording device, hence, the lack of named Pax. This morning’s run was filled with a...
Read moreNaturally Gassed
YHC arrived early at First Baptist Church in Clemmons to Q another installment of The Distillery in my drive for 50 Q’s by the end of the year. (This morning was Q # 29, so I need to pick it up!! If you need a Q for your AO, call me!) ...
Read moreUp and Over the Hills
Warm o rama 25 SSHs 25 ISTs 5 Abe Vagodas high plank, 5 merkins, into down dog dog (right leg up; left leg up), into low plank, and back to high plank (repeato) 20 arm swirly things Mosey to Education Hill for the Thang: DORA, pure and simple...
Read moreIronPAX Challenge – Week 1 – Killer Bs
From IPC: “Biggio and Bagwell? Brunzell and Blair? Nope, the real Killer B’s makes its debut for IronPaxChallenge Week 1“ Warm-o-rama 10 Imperial Storm Troopers .3 mile run to the field The Thang 5 Rounds 10 yard Broad Jump / Bunny...
Read moreWarm-up Haul is Free of Charge at #BNW
The THANG: Warm-up walk with weights and any other gear the 1/4 mile from tennis courts to main school entrance by circle. Warm-up mosey around circle with high knees, butt kickers, karaoke facing in, then out, and jog back to start. The entire...
Read moreTres Blockheads
Warm-o-rama SSH x 20 IC IST x 20 IC Abee Vigoda x 6 OC Copperhead Squat x 10 IC The Thang Parking Lot Line Work 20 parking spots, perform exercise at line and mosey to the end and back in between. Upon return, get block and move to next...
Read moreNo Runners Arms Allowed!
Warm-o-rama SSH x 16 IC IST x 16 IC Whirly w/a C x 8 IC Copperhead Squat x 8 IC The Thang Mosey to blocks Pickup cinder block or two bricks Bear Crawl shove to end of asphalt Block Carry Down road to basketball court Walking Military...
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