Warm-o-rama. Exercise x 10 IC / Merkins x 5 IC SSH / Regular Whirlies / Diamond Squats / Ranger Mountain Climbers / Crucible Peter Parkers / Wide Imperial Storm Troopers / Regular Toy Soldiers / Diamond Michael Phelps / Ranger WWII / Crucible Lt...
Read moreYHC just knew the Pax couldn’t resist posting to Run ‘n Gun given my teaser pre-blast about a certain surly Pax coming off the DL. They’ve been deprived too long of his charm and wit, and personally, The Brookberry Shuttle™...
Read moreSeven PAX on a great Wednesday morning for the latest edition of Bells & Whistles that went down as follows: WARM-O-RAMA SSHs ISTs Abe Vigodas Whirlys with a clap PAX rotated among 5 pain stations as outlined below, running a lap around the...
Read moreThis morning the Q wanted to help the pax remember that what we do affects the pax around both bad and good. So what better way to demonstrate this then to give them pain and fun in one hour. Many Pax did EC runs of varying mileage this morning...
Read moreAs YHC was preparing for this Q, I was fully committed to some snow prep workout for our only sort of real snow fall so far (and maybe the only) of 2020. It was going to be around the numbers of 1 (Gallon of Milk), 12 Eggs, and 24 slices of...
Read moreAs we should all know by know, #RunRangerRun is in full swing. Because of this, YHC wanted to up the quota of our normal WIB distances (1-3 miles), and ensure our team is maximizing mileage! Coincidentally, YHC’s last Q at WIB set a record...
Read moreWarm-O-Rama Side Straddle Hops Arm Swirly Things Forward and Backward Calf Stretches, Schutzy-style (anyone seen him recently?) Whirly With the Clap Abe The Thang: Mosey to another lot. 3 Man Grinders (5 minutes each round) LBCs and Merkins...
Read moreThe Thang Warmorama Mosey to pick up blocks Hold block over head and toy soldier walk 30 yds. Circle Up for Block Work: Curls in cadence to 20 Skull crushers in cadence to 20 20 Whirly Thrusters (aka block swings) OYO Repeat cycle 3 times. On to...
Read moreWe split the body in 2, upper half and lower half. 20 Irkins 30 dips 40 jack reachers 30 seal claps 20 overhead claps 10 derkins run up and max on pull ups or 60 sec hang repeato x3 on track side to side step throughs broad jumps...
Read moreMosey to Upper Corpening Plaza. Flutter steps with squat, Mike Tysons, Burpees, SSH for 60 sec each the 20 sec rest. Repeat all the exercises for 50, then 40, then 30 then 20 the 10 sec each with a 20 sec rest after each set of 4 exercises...
Read moreAs announced by $5 Footlong, Blue Steel will be posting at Urban Assault this Friday. As many of you runners may not know, Urban Assault is held at Bailey Park. What better way to welcome Blue Steel back to the gloom, than by running by and...
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