As I was working in my garage over the weekend, I unearthed my infamous whiteboard that has been used for some brutal IronPAX workouts, nomad beatdowns, and general AO hysteria. A previous exercise list was written on it, but for the life of me...
Read moreThe Q came in hot with under two minutes to spare. All good. Let’s go: Warm-O-Rama at what Pony Express described as “150X speed”. To be fair, the Q got up at 5:55 to drink coffee for 45 minutes before the workout. Mosey 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 morePAX: Bevo, Lamb Chop, Spicoli, Zima, Frost Bite(WB), Dr. Toot(WD,Q) Twas a misty, cool morn as I arrived two minutes late, when my wandering eyes did spy a PAX that was not going to settle as they moseyed the parking area. After apologies for the...
Read moreWARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Suitcase Squats x 20 (SC) Jump Overs x 20 Weighted Reverse Lunges x 20 (SC) Run Old Pfafftown to Sugar Maple Ct and back. Burpees for the Six (and encourage your...
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 moreTwo pax gathered in the northern foothills of our great town to exercise and play cards outside Burns’s de casa. Warmarama: SSHs, Cherry Pies (get those shoulders warm), Up/Down Dawg and other stretches. Mosey to tennis courts. The Thang YHC...
Read moreWell, here we go again. It was a brisk morning in #WeFoCo land and I had something special cooked up for the PAX. Cruiser and Madoff helped me set up the “cones” across the parking lot and we got things rolling. Warmup: Usual...
Read moreBABY DADDY BEATDOWN started with pretty basic warm up 20 SSH 20 imperial walker 20 hillbilly i lost count on abe vigoda. So six ish? 10 worley got the clap mosey the long way around the park and back up to the stage for themed starter workouts 10...
Read moreRain rain, go away. I’m sure that’s what was on everyone’s mind this morning. As Cruiser and I pulled into the Mayhem parking lot we only noticed one other car ( @ 5:20am ). We both looked at each other and began discussing the...
Read moreAs promised, the Q decided to keep everyone nice and dry. The Q does not like to get wet. After a quick warm up between the rain drops in the parking lot. we mosied over to the shelter to partake in some tabata. Warm-O-Rama 20 SSH 10 Arm Swirly...
Read moreA hearty crew of 13 old-timers, and Frost bite, gabbed through a rigorous shoulder heavy and core focused workout. It was suggested to bear crawl to ‘just the tip’ of the parking spaces, innuendoed discussion ensued. Much stalling was attempted...
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