It was a chilly day in #WeFoCo land, but 11 strong lads braved the cold ( all hoping to show up and be 1 of 2 or 3 that showed up so a coffee Omaha could be called )… It just didn’t go that way. With crushed spirits from the hometown...
Read moreBeautiful morning for a enjoyable workout with friends. Pax given brief history lesson by YHC a la Pony Express style (but Q fail to carry a theme through the workout) about the Boston Massacre of March 5, 1770. (Also helpful mnemonic for Slack...
Read moreWarm Up SSH X 20 IST X 20 Toy Soldiers X 20 Abe Vigota X 6 Whirly X 10 Downward/Upward Dog The Thang Mosey to the Intimidator 20 Squats at the bottom 1st. stop 25 Merkins Back to Bottom 20 Squats 2nd. Stop 20 DC Lunges Back to Bottom 20 Squats...
Read moreWith a turnout larger than everyone expected, 8 PAX slowly activated their myofibrils. The tunes were cranked up enough so nearby houses could also enjoy the rock-hoppin’ tunes of the Nineties and the Naughts. Playlist included The Clash...
Read moreWe don’t need no stinkin’ sleeves! 😄. Amazingly warm Jan 1st brought out a good crowd of 16 pax for NYDay 730a convergence. Five for 7a 2.5 mile mosey (3+ miles for Lace 🏃🏻) planned in case any pax showed up at usual time. Thanks to Burlap and...
Read moreTen gathered at Hanes International Park for a theme-less boot camp. Motivated crew on hand, and the some out did themselves as usual. Cherry Pie demonstrated his arm-swirly animus again and again. Palin admirably re-demonstrated that his...
Read moreWarmorama SSH ARM SWIRLS OH CLAP SEAL CLAP MOROCCAN NC MPHELPS STRETCHING – VARIOUS EXERCISES AND CROWD PLEASERS THANG EACH PAX LINED UP WITH BLOCKS IN PARKING LOT EACH PAX CALLS WORKOUT W/BLOCK X25 REPS MURDER BUNNY TO OTHER SIDE OF...
Read moreI tried to plan a workout. Thought about it the whole time I was moseying to Sherwood Elem this morning. Had a rough outline when I got there. Knew we needed to stay close to Start since Lace said he would be a little late. Decided just to get...
Read moreIts Been a while since I posted at The Iron Throne, but quickly reminded me of why this is such a great place to workout. There are endless amounts of exercises that this site offers. Being the day after Halloween, which brings a challenge in...
Read moreFirst off, YHC would like to apologize for the light workout. Don’t think anyone in this beastly group broke a sweat this morning. Tried something new with rocks and isometrics but it was fun. Thanks to Palin’s incessant help as co-Q, we got...
Read moreAfter supermax Q I wanted to make sure the ones that stayed and the ones that came for the Alcatraz workout would get their money’s worth. So we ran and ran! Also, breaking news…Zima made his first compliment in F3 history…he liked my music. The...
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