This was Cherry Pie’s Iron Throne VQ and only his third time posting at this delightful AO. Based upon prior experience, the Iron Throne pax seemed quite enamored with their beloved stack of blocks neatly tucked behind the school dumpsters. ...
Read moreYHC was grateful to Post Hole and Turnover for the company on a EC 5k. We enjoyed a reasonable pace (depends on who you ask), discussed the prices of used cars versus new (among other topics), and stayed on as flat of a track as you can get...
Read moreSecond Q for the week for YHC and just as humid. As this week continued to be the Spamalot Farewell Tour it was only appropriate to give the Mission Statement and the 5 Core Principle. YHC chose to give the 6th core principle, Imperial Walkers???...
Read moreImitators abound in our narcissistic culture but are easily recognized when the attempt is made to impersonate one so luminous as our Spamalot. A group gathered at Speas this morning, some unintentionally, i.e. Mongoose, to continue the goodbye...
Read more6 PAX showed up on a mild, humid morning to not run, as per the rules at Parliament. Normal warmarama stuff-SSH, IW, Whirlies, Abe Vigoda, Arm Things X4 Then off to the blocks-Lunge/Squat Walk-10 count alternating lunges then 10 Squats, repeato...
Read moreYHC had about thirty minutes between dinner clean-up (grilled sausages, sweet potato fries, baked beans) and game 7 of the Canes-Rangers series. So, I kept the planning simple. Wish the outcome of the game had been better than the outcome of the...
Read moreSour Mash announced his birthday after I announced my Q of Distillery on Monday at VI. He gave some mention of possibly showing up even though it was his MWF week (BTW this concept of alternating weeks with different workouts was introduced to...
Read moreRainy Tuesday at Flatline, the four of us jumped out of our cars at 5:30 and ran to the parking garage. Warm o rama – Short warm up because we had a lot of work to do. SSH, Hillbillies, Toy Soldiers, Michael Phelps Honey Badger and Bob Ross...
Read morePrayer to Baseball gods to get the Braves back on track! Warm-O-Rama: SSH, Whirly w/ the clap, Imperial Walkers, Arm Circle things front and back The Thang: Pax completed each inning, doing 20 reps of each exercise, then ran the bases around our...
Read moreWARMARAMA. Slow lap around the track THE BEATDOWN. Repeat 5x: Sprint 50m. Recover 50m. Rest 30 secs. Recover 300m. Repeat 10x: Sprint 100m. Rest 60 secs. Recover 400m. Rest 60 secs. Repeat 2x: Sprint 400m. Rest 60 secs. Recover...
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