A pre-dst Urban Assault

A nice sampling of the Dash Pax posted at Urban Assault for a spring like March morning.  We had 2 DR to even out our numbers. After a nice stretch the Pax ventured to the hill between Fair Witness and Barcelona Burger Bar.  (The spot was...

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Ladders around Downtown

SSHs and broga to war up. Mosey to Train Tracks: ladder 9 and 1 Pull Ups and Mike Tysons Mosey through the Coal Pit and up the stairs to top of hill; ladder 9 and 1 WWIIs and Burpees Mosey to entrance to Long Branch Trail at the cobblestone...

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Climbing to the Summit

6 climbers posted to a chilly Mayhem.  After a quick warm up (5 SSH & 2 Burpees x5) and some stretching, we headed to the base of the Mountain.  At each path marker, the Pax did 2 Brupees, 5 squats, 5 merkins, and 5 WWIIs.  The path marker...

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Omaha at the Iron Throne

  Stretch, Asheville Abs Mosey around school to picnic tables.  10 Derkins, 10 Irkins , 10 Merkins 10 WWIIs legs on bench, 9 Derkins, 9 Irkins 9 merkins  10 WWIIs legs on bench… 1 Derkins, 1 Irkins 1 merkin 1 WWII legs on bench...

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Baby Steps at Flat Line

5:30 sharp and a couple of Spicoli laps later, we were heading off when Juul mentioned he was bringing an FNG. Spicoli hung back to wait for the new-comer as the pax headed for the parking Deck.  Here is what we did: Partner up. A does one...

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Everyone’s the Q

Five HIMs braved the cold and posted at The Iron Throne today. SSH, Merkins, Groiners and Stretching Mosey to frozen picnic tables for Dips, Derkins, and Erkins Mosey to bottom of hill to start the Name Game.  (yes, reheated leftovers)  Each Pax...

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Smedfest Kickoff Hero Challenge

Warm up, Stretch and Mosey Each Round is repeated 4 times (4 sets).  Each round ends with 3-5 “Hero’s” who finish first. Those pax will increase their reps next set. Hero reps increase by 10, 5 and 2 reps respectively. If you are not the Hero...

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Just Following Directions at IS

Warm up and Broga with 30 merkins of various sorts mixed in Mosey to Track;   3 Laps around track.  At each corner is a piece of cardboard with 4 exercises.  Always do 5 Burpees.  Start with 15 of the others, then 20 then 25 with each lap. Corner...

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IS on the Last Day of July

Stretch and warm up  30 Merkins interspersed throughout warm up Run up hill on sidewalk in front of the Y, Do 2 Mtn Climbers (DC) at each column. Mosey to Pocket Park: 10 Dips, Erkins, Derkins in cadence 20 Burpees. At each 5 Burpees add a Merkin...

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Conspiracy 7/28

Stretch 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...

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