/ Schedule
11 HIMs gathered at the earliest AO in the West End to see YHC had in store on a morning where the thermostat read: 64. This morning was full of numbers near and dear. More on that later. As the clock hit the top of the hour and the PAX were off into the gloom. Mosey around the church, 2 burpee buy in at each of the speed bumps COP for SSHs, Imperial Walkers, DQs, arm circles and 40 LBCs all followed by 1 + 2 + 3 + 4 + 5 = 15 burpees (19 running total) mosey to…
Taper week for GTE 47, so YHC decided a nice bro code style run was in order for the day. 5:30am hit and the wide receivers split off from the linemen and we were off. Route as folllows: left onto 60, left at charter colony, left onto woolridge, left back on to Midlo tpke. We were so quick we had time to go down and back up mt. Midlo. Bro code style so went back for the six at each turn. numbers names announcements: All are welcome and encouraged to attend the Friday rally! 6pm at Bon Air Community Center.…
cop warmup w ssh, merkin, litas, Dollie’s, dojo Dan with shuto, front stance and front kicks, ridgehan Thang Quarter pounder -25 Merck, 50 squat, 75 mountain 100 ssh 4 corner track 10ww2, 20merk, 30 squat, 40ssh Boxing cockroaches-25 singlecount Booya merk-10 Build a beast 1/2 Squat Lbc Plank jack merkin ROF cot name/numberama, announce, green bow brought us out
10 grown-boys flew out of bed this morning in hopes of playing wiffleball with some friends. But with the Q down for the count, we audibled and here’s how the play unfolded… Warm Up – Moseyed around the perimeter of the parking lot and set up camp in the middle for some stretching. Gave the F3 mission and got into it…SSH, Dead-Man Hang, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – With kettlebells in hand, moseyed over to the bus loop where the PAX spread out so that each man stood at…
YHC was flying solo this morning and decided to do an AMRAP session with Merkins and Cindy Curls. YHC fell well short of the mark he set during the S.E.A.L fitness test a couple weeks ago and State Farm reminded him that having a PAX right next to you going tit for tat, will push you to different levels. Thank you to all the PAX out there pushing one another to be the best versions of themselves! Did 4 sets of each (as many as I could in 2 minutes) Merkins 62 58 62 56 Cindy Curls 47 50 56…
A terrific ten PAX found ideal conditions in the gloom at HBR. We did: COP on upper field: Imperial Walkers, Don Qs, Ukrainian Soldiers, Helicopters, Merkins, Reverse Crunch, Scorpion kicks (no SSH somehow) Partner up for Dora 123: 100 HRMs, 200 Mtn Climbers, 300 SSH while partner runs length of field. Over to blacktop for alternating HRMs and Heels2Heaven between hoops. Method of travel alternating of bear crawl & lunges. Head down to Jerkin Gym. 4 rounds of 7 Jerkins. Over to benches for rounds of 50 Benchkicks & 25 Squats. Attempted audible after 3 rounds of Handshake whining profusely…
5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE! Warmarama Mosy to lower lot Line Tracers SLOW lunge up hill Squat stretch on the poles Mosey/Bernie to Bball Court Intro and Disclaimer Imperial Walkers Michael Phelps Cherry Pickers Plank/Merkins: F3 Mission, Principle, Credo 1 Leg LBC’s The Thang Indigenous Run w/ various pit stops Rear PAX…
Eleven’ish gentlemen braved the somewhat posted route for today’s variation of Spider Run intervals. After a brief, yet contested, disclaimer, off we went. The Route Through the path, up Roselawn, right on Towana, right on access road, left on St. Christophers. Upchuck was in the lead after the first turn, for those who are counting. Right just past the baseball field to the track. 200m intervals. 200m at faster than race pace followed by 200m recovery. 4 milers do 4, 5 milers do 8, 6 milers do 12. Or whatever count you want in between there. Numbers, names, YHC took…
A trio of southside yogiis enjoyed the calming conditions for an early morning broga session. Hawt Potatoe was on the menu with Chaplain starting us off to ease the troubled areas that included hammys, calves, hips and back. YHC took over midway to incorporate the shoulders, hips, and legs. Extended shavasana was enjoyed with prior to the epic NTB beatdown that followed. Well done this morning fellas.
I’m not sure if you’re aware, but it’s GTE week. YHC noticed yesterday that the Q-sheet was open so the spot was claimed with the intention of having a lower-RPM beatdown with this weekend in mind. Nonetheless, today’s NTB beatdown had all the signature trademarks: confusion, over-exertion of one muscle group (holy quads), an epic playlist, and a couple of good laughs. 0530 hot start with five suicides on the basketball courts, followed by a classic warmarama circle, all to the catchy beat of Epic Sax Guy. Several comments were made about dentist office waiting rooms and elevators, but deep…