Warm-O-Rama Seal Clap Air Clap CH Squat Imp. Storm Walker CH Squat CH Merkin CH Carolina Dry Dock CH Squat Peter Parker CH Squat Reverse Lunge CH Squat Pendulum Lunge CH Squat CH Derricks CH Squat And a few Side Straddle Hops Mosey to the Bars...
Read more5 PAX posted to work on their running game. 2 PAX put in 2.6 pre beatdown miles, repeating Lewisville-Clemmons Rd. Warm-O-Rama Seal clap Air clap Derricks ISW Hill Billy Hill Billy Curtsy Reverse lunge Plank Peter Parker Plank Parker Peter Plank...
Read more9 PAX toured the Parliament AO with a trip to the blocks, the gym wall and an overdue trip to Principal Hill. Here’s how it went down: Warm-O-Rama: Seal clap Air clap Arm swirly things ISW Plank Merkins Plank Merkins Plank CDD Down dog Up...
Read moreF3WS – Village Idiocy WAR Air Clap Seal Clap Arm Circle Circle Arm CH Derrick CH Squat CH Merkin Peter Parker Mtn Climber Parker Peter CH Carolina Dry Dock Reverse lunge Side lunge Front lunge Pendulum lunge Side Straddle Hop Mosey to...
Read more6 PAX posted for a bone-chilling morning at Jamison Park. Not sure any combination of work was going to shrug the cold, but here’s how it went: WAR: Air clap Seal clap CH Derrick CH Merkin Mtn Climber Peter Parker Parker Peter CH Carolina...
Read moreOn and Off drizzle this morning, so we kept most of the workout under the shelter. PAX worked hard, focused on mobility with a nice mix of dynamic moves. Warm-a-Rama Shoulder mobes Seal Clap ISW CH Squats , 6-count Under the wire Pendulum lunge...
Read more2-, 4-, 5- and 7-mile options for this morning’s BBBC.
Read moreWarm O Rama Arm Circles, forward/backward balancing on 1-Leg OH Claps, balancing on 1-Leg (switch half way through set) Merkins, slow 4-count, hold at bottom Carolina Dry Docks, slow 4-count, hold at bottom UpDogDownDog Hip Circles (knee at 90)...
Read moreTractors L Sunset L West End R Pilot View R Broad R 4th L Burke R 1st L West End R Crafton Continue on Seneca L Corona R Queen Continue on Medical Center Blvd R Cloverdale L Hawthorne R Glade L West End L Sunset OG’s L Sunset L West End R...
Read moreYHC almost forgot about this morning’s Q (Thanks Schultz!) and, under the influence of several pints of IPA, did not have the gas to plan a beatdown last night. Hope the PAX found the unplanned beatdown…sufficient. Warm O Rama SSH...
Read moreWarm-O-Rama Arm Circles/Circle Arms Whirly w/ a clap Abe Vigoda CDD IW CH squat Lunge Butt Kicker SSH 1 Minute sets – AMRAP rest AMRAP until timne is up Squats Box jumps Reverse lunges Burpees Split jacks AST Pendulum lunge Burpees Failure...
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 more