WARMUP. SSH, Michael Phelps, Whirlies BEATDOWN. All PAX who showed up on time randomly picked an exercise from a deck of about 90 cards and the number of reps ranging from 5 to 22. Round 1 – 15 reps: Lawn Mowers Round 2...
Read moreYHC Spent the better part of Sunday, 0745-1700 at my 2.1’s Volleyball Tournament in Greensboro. Let’s just say that sitting in a warehouse type building with hundreds of 12 yr old volleyball players and their parents screaming is not ideal. With...
Read moreNormally on cold, wet January mornings, YHC can be found inside the warm confines of a budget-friendly exercise facility. Not today. @Crash put the call out to get his Q calendar filled up, and I was “happy” to accept his request to Q...
Read moreYHC has wanted to do some co q’s where the names of the q’s work as phrases all on their own. Crash and Burn was the first one considered some time ago. We were originally going to go to the white wall and treat it like a wall in a...
Read moreYHC was called in for a substi Q at the last minute yesterday evening. Transcript is nursing some injuries and happy to do it. Fortunately the greatest world cup final ever provided inspiration and I almost wished I could make a workout to...
Read moreIt was an unusually foggy morning and the ground was still wet from recent rain. YHC opted for a simple WIB-like circuit workout: FOUR STATIONS AROUND THE TRACK Increase by 5 each time a circuit is completed: 5-10-15-20-25 (then 20-15, etc. ) #1...
Read moreA frosty Monday was perfect for this tough bunch to get in a good workout and some fellowship. Great to see Rubber Ducky getting after it, doing 3 F3 workouts plus some yoga each week for the last few weeks! Crash ran in, Airbag, RD and Drip...
Read moreThe pax assembled for a workout inspired by Macys Thanksgiving Day parade. Upbeat blues musical theme. Warmup SSH x 20, IST x 12, Abe Vigoda x 6, Hillbillies x 12, Whirly w/a clap x 12, AST x 13, Michael Phelps x 12 Mosey and grab a block, circle...
Read moreWall work planned for Iron throne and the field and wall properly lighted, the PAX assembled on a chilly morning for: Warmup 20 SSH, 12 IST, 6 Abe Vigoda, 12 Hillbillies, 12 Arm Swirly FW, 12 Arm Swirly BW, 10 Michael Phelps, Hip flexor stretches...
Read more8 pax got extremely lucky as the rain subsided as we started doing stretches. Lambchop was extremely worried of harsh weather conditions and possible soggy feet. we started out with- 20 side straddle hop 20 imperial walkers 20 Hillbilly’s...
Read moreWARMUP. SSH, Michael Phelps, Whirlies BEATDOWN. Squats x 15 IC, Forward Lunges x 10 IC, Reverse Lunges x 10 IC, Ab circuit Carry freshly minted F3 blocks (right arm only) to the super secure block location behind the school where...
Read moreStretch, 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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