Another great morning at The Rock Quarry. Details below. WARM-O-RAMA Side Straddle Hop Walkers Calf Stretches Arm Swirly Forward and Backward Seal Calp Over Head Clap Abe THE THANG Spread out at the bus stop area (six feet, my dudes) All...
Read more“I’m long.” – Cherry Pie Oh, how I wanted to make that the title of the backblast, but just couldn’t bring myself to do it. Warm-o-rama. ??? Beatdown. FINISHED. THOUGHTS. CP and VG made it through 16 rounds with a bunch of extra...
Read moreA super muggy morning welcomed the brave PAX who thought it wise to post to TRQ. Back and Bis work was promised, and surely it would be delivered. Before starting, Goofy declared “Oh Great, I picked a good time to come back.” Indeed, my friend...
Read moreLooking for a few ideas, YHC thumbed through a few randomly chosen back blasts. The Thang nailed down, YHC added a twist or two and hoped that some PAX showed up. All things considered it was a pretty fine morning at Hanes Park. Temperature in...
Read moreWarm-o-rama. SSH, IST, Whirly with the Clap, Spider Merkins Beatdown. Pretty simple beatdown. PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed. Ten sets of each exercise with...
Read moreNow here’s a little story, I got to tell About sixteen PAX that you know so well It started way back at five-thirty With Zuckerburg, Burlap, and Spi-coli Sixteen of the illenest PAX in F3WS (and F3SoVA) posted for this week’s...
Read moreYHC, not exactly known for creativity and ingenuity where Redline workouts are concerned, led the PAX through a familiar workout this AM. The workout consisted of half hills & half track work to prevent full on misery from being stuck in the...
Read more4 pax gathered after a night of rain to start their week off the best way possible…….pushing their body and making new friends. Palin was there early, stretching and asking about the surprise. No hints were provided and the final 2...
Read moreOnce again I am way behind on backblasts, and this workout was one that came up quickly due to the fact that I didn’t find a Q for the day! To start, as always, we did a Gucci warm-up, with some extra reps to fill the time: 25x...
Read more6 PAX welcomed refreshing temperatures to the Village this morning and, in true idiot fashion, half of the PAX ran beforehand! A perfect place for Village Idiocy to happen as we marched quickly to 0530. YHC got the flag in the ground, said a few...
Read moreThe hip new color this season is fluorescent yellow, as evidenced by at least three Pax this morning. Two of them — Wobegon and Closer — wore bold, sleeveless versions, while the Q (Burlap) showed off his impressive lapover band in a...
Read moreWarm Up Mosey to Med School 10 min of HIIT:45 sec work, 15 Sec Rest High Knees, High Plank/Low Plank, Merkin to Squat, WWII, Squat Jump, Side Plank (switch sides in 20 sec) Iron Mikes, SSH, Groiners, Burpees Mosey to Coal Pit and Partner Up Holds...
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