9 pax took a 3+ mile run and then did a few rounds of Tabata on Monday, 8/15/2022 at Run & Gun. It was fun. Objectives going into determining the AO and route included: Relatively flat route Minimal turns route Shelters at launch area (in...
Read moreKnowing Burns, and fellow Atlantan and Braves fan, named “his workout” the Launch Pad after the famed Atlanta-Fulton County Stadium of my youth, it was an honor to Q. For those who may not know or care, Atl-FulCo, was the classic...
Read moreWARMUP. SSH, Whirlies, Michael Phelps * If you want more stretching, wake up earlier and do it at home. Don’t waste the already limited time at the beatdown. BEATDOWN. SHELTER 45 seconds on // 15 seconds off // 3 minute shuttle run...
Read more@Crash sent out a call last week for someone to replace himself as Q. I happily raised my hand. Turns out there was a conversation between @Airbag and @Crash a few weeks ago leading @Airbag to believe he was Q this week at the premiere Monday...
Read more
WARMUP. SSH, Whirlies, Michael Phelps, ISTs Burpees, Reverse Lunges BEATDOWN. Playground Start at 5 reps and increase by 1 each round Side-to-Side Merkins Overhead Squats Gas Pumps Curls on Knees Overhead Press on Knees Low Dollies...
Read moreYHC has a Ragnar race on Friday, and had planned to keep it safe and simple today. We’ve gone through a long list of injuries on our Ragnar team’s and we can’t afford any injuries! Despite my best efforts to tell guys to post at...
Read moreHey, let’s Q at the first AO I visited in Dash-Strong. My second will be this Tuesday at Parliament, if you’re interested. So, all the Murph guys left except Van Gogh. Probably smart. Mission Statement, 5 Core Principles...
Read moreFlatline, always a challenge, always glad I came. Cars came in, guys stretched out. 530, and we mosey off. Mosey over to the amphitheater. Circle up. Alt lunges and go for Campfire discussion. Campfire: 2nd Core Principle: Free of charge...
Read moreMonday morning at our latest AO. Let’s do this. Just two pax? No problem. Warm-O-Rama with the normal stuff. Slow walk-mosey to the track, special care at the dramatic drop-off in the field. We made it. Track work: 25 merkins, 25 LBC Mosey...
Read moreSince I’m finally getting around to posting this……here’s what I can recall: I was planning to attend the VQ of Hansel, but at 10 pm the night before my ride to WIB, Adobe, texted me “Ummmm. I just saw something on...
Read more