10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW. WARMORAMA Abe Vigoda x 5 IC IST x 10 IC Cobra Squats x 10 IC Merkins x 10 IC Air Claps x 10 IC THE...
Read moreRun: Ardmore RaH route: https://www.mapmyrun.com/routes/view/4525682677 Gun: Tabata; 30 seconds on, 10 seconds off. Set 1: Dive Bombers Bonnie Blairs / Iron Mikes Alternating shoulder tap jack Heels to Heaven Set 2: Squats WW2s...
Read moreStretch and warm up (3 sets of 10 Merkin interspersed throughout warmup and a few arm swirly things for CP) Mosey to Hanes Parks Entrance. 20 Burpees. At each 5 Burpees add a Merkin to the Burpee (20 burpees and 30 merkins) Mosey to track...
Read moreThe weather Q sent us a great morning for beatdown at Mayhem. For a time, Splash and I thought we were going to complete partner slap merkins for 45 minutes. We a few moments to launch the rest trickled in. The morning went like this: Warmorama...
Read more9 PAX endured heat and humidity for the latest morning of running at Red Line. It went down as follows: Lap around Hanes Park, stop at Pilot View Run up Pilot View to Carolina Ave and back down Proceed to Brookstown Ave Run up Brookstown to...
Read moreYHC stepped up to Q after a brief dm conversation with Snake Eyes and Drano Sun night. Since I was going to be there, might as well lead. 4 pax gathered on a balmy Monday not knowing what they might get into. All seemed willing and able thus at...
Read moreWARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps BEATDOWN. Setup: Cones placed at 0, 25, 50, 75, and 100 yards. Exercises: Swings, Hand Release Mike Tysons, Curl Presses, Corkscrews Choose Your Goal: – Gold – Burpees: 20. ...
Read more8 Pax gathered on a very humid morning for a tortuous beatdown. We started with a slow mosey around the Y to loosen up and finished at the main gate to Hanes Park for some warmara. Since I am in a rush, it was your typical warm-a-rama + 10...
Read moreSuper Max warmup was stretching out backs, getting blood to our arms, stretching our feet and calfs and everyone favorite side straddle hope. We went for a short mossy to get 2 cinder block to carry around rest of the morning. We carried the...
Read moreWarm-o-rama: Mission statement & core principles Up/down dog – 10 OYO Whirly bird – 10 OYO SSH – 25 Arm swirly things forward – 1o Arm swirly things backward – 10 Seal claps – 1o Toy solider – 10...
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