WoR: SSH, IW, HB, AST F&R, Whirly AV, Sun salutations mosey to the rock pile, grab a rock, and circle up for arm circuit, 20 reps each Curls Tricep extensions Upright Row OH press Bus Driver Merkins, 12 each wide regular diamond arm circuit...
Read more7 PAX watched the sun rise during a beat down on a pleasant March morning at Charlie Foxtrot. WARMARAMA: Performed at the parking lot below Morgan Elementary, we completed a medley of SSHs, Seal Claps, Hillbillies, Whirly’s With a Clap...
Read moreIntroduction. How did I blow the chance to have a Pi Day themed workout? Ugh. Major Q fail. Warm-o-rama. We did some exercises, but nobody was really paying attention and I don’t remember how many we did anyway. Doesn’t matter. Beatdown. 4...
Read morePre-Blast Launch: Parliament (a/k/a Southwest Elementary) Route #1 – 3.1 miles – http://www.mapmyrun.com/routes/view/2127032512 Route #2 – 4.3 miles – https://www.mapmyrun.com/routes/view/2425674994 As always, plenty of options to modify to fit...
Read moreYHC was given the reins again at the Premier Wednesday Morning Boot Camp. Hmmm….What should I do? Come up with a creative but overly intricate beat down a la Zima? No…execution is everything in a Q and I probably would have to make a...
Read moreWarm-o-rama. Snooki HR Burpees x 5 OYO (specially formulated for Offsides) Mosey in parking lot Run back and forth for about 50 yards as a group with increasing speed x 4 Jailbreak the same distance x 2 Drop and Do: WMDs x 50...
Read moreYHC received a just-in-time request to take the Q for the morning, which I immediately accepted. While discussing the prospect with a PAX that shall not be named while watching the bball game Saturday night in an exclusive downtown high rise...
Read moreWe started out in the dim light of an early mornings dawn, ripe with anticipation, and full of dread as to what the Q had planned. Warm-o-rama 20 SSH 20 Jack Reachers 20 Arm Swirly Things 10 Windmills 10 Whirly with a clap 10 Burpees...
Read moreLaunch from #CharlieFoxtrot AO – Morgan Elementary (meet in the small parking lot just past the school between the school and the hospital) 3210 Village Point Drive, Clemmons, NC 27012 Start time: 6:45am Don’t forget to set your...
Read moreRIRO from the Smoker’s Lot: W-O-R Deep Squat Hold DD 2 Cobra Air Clap Seal Clap Arm Circles Abe Vigoda Whirly’s Imperial Walker Pendulum Lunge CH Squat SSH 4-Corners – 5 x 2 parking spaces Round 1 – Lunge walk AST Bobby Hurley...
Read moreSo when Spamalot asked for pax to step up and Q Purgatory, my usual Saturday beatdown, I knew I had to pay it back to all the HIMs who had beat me down before. I decided in addition to working the body I would also share my love of biochemistry...
Read moreSomewhere between 3 and 300 pax (probably closer to 32) took to the streets of Winston-Salem for relatively ‘fast’ #OG and #Tractors courses. There had been police reports of a number of ‘blurry’ figures in the Buena Vista...
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