/ Schedule
Great to be back at the dog this morning and we went at it Swirly style. 5 strong posted anf here is how it went down. Mossy to the Theatre – warm ups Steps : Going up 1-18 incline merkins – gotta come down 18-1 Dips Mossy to the outside stage : Grab a block – circle up – 3 sets 20 block burpees – 20 curls – 20 squats – retune blocks Mossy to the flag for some Mary. Great to be back at WDOG fella’s thanks for letting me lead . Awesome to have a guest Holy Roller…
A quieter than normal group of 10 appeared for my first Q of First Watch. After the opening statements, here’s what went down: COT – SSH, Don Quixote, Arm Circles, Russian Soldiers, LBCs. Next, a 15 foot mosey to the other side of the parking lot where we did bear crawls from one side to the other with merkins increasing from 1 to 5 and back to down again. Head across the street for some balls to the wall and wall sits. Then 3 rounds of dips with a quick run to touch a tree between sets. Mosey to the…
2 Davillians escaped the fartsack to hoist some iron on a cool, misty morning. COP– one lap around the bus loop, then SSH, DQ, helicopters, LBC, HRM, Russian soldiers The Thang 1st set of 11’s-skull crushers, lunge to other curb, goblet squats 2nd set of 11’s-sit up press, walk to other curb, bicep curls 2 minutes of stretching numberama, namerama, YHC took us out NMS YHC almost didn’t escape the fartsack this morning, and ran about a minute late to the AO, finding a lone car there upon arrival. Since neither YHC nor Mr. Holland had taken the Q, it…
warmed up worked out
The cooler NoToll gloom brought together two Broga enthusiasts, 5 on-time HIM’s, the classically late arrival of our beloved Fresh Prince (Welcome back!), and two late-arrival vets from the deep south, who got misdirected by maps to a nearby parking lot. Here’s how 10 brothers found company in the pain: The THANG: WARMERAMA: Brief Welcome & DisclaimerMosey to Basketball CourtCross courts via Hopping Hurpees (Hand-release Burpee after every 3 Broad Jumps)Return via Polar BearsCross halfway with (?can’t recall, but probably sucked), then the other half with Lunges Mosey to pick up Fresh Prince PEARLS ON A STRING CIRCUIT: Mosey around perimeter…
3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege This how it went down Week 3 IPC – “B” the EMOM Set the timer for 2 minutes. Exercises to be done are: 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1). Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50…
21 runners converged on the 21st day of September for a 21 gun salute to summer humidity and welcome cooler fall-like weather. By the lake, by the baseball field and past the Robbins Center. Climb Boatwright and pick up Honaker to Patterson and take a left. Take a left on Westham Parkway and cruise through the neighborhood. 4s take a left on Lakewood and pick up the trail around the lake. 5s take a right on Lindsay and a left on Forest and then a left on Lakewood to pick up the trail around the lake. 6s cruise down to…
Three Punisher regulars for the latest edition, Chum had the night off from the Q. Mosey to the left side of Holton COP (IC) Imaginary Jump RopeDon QuixotesRussian SoldiersHelicoptersJazzercisesSuzanne SomersAlabama Prom DatesHand Release MerkinsCrabcakes Mosey to the back soccer field 6 Cone Déjà vu (10 reps each time)– Merkins, Run BackMerkins, Jump Squats, Merkins, Run BackMerkins, Jump Squats, Carolina Dry Docks, Jump Squats, Merkins, Run backMerkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run BackMerkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run BackMerkins,…
We stayed ‘on-campus’ and focused on keeping the heartrate up, upper body work and stretching. Warmup: Upper Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise Warmup: Lower Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise Warmup: Upper Parking lot: 20 Russian Soldiers, 10 Stagger arm Merkins, 15 Crunchy Frogs, stretching exercise Warmup: Lower Parking lot: 12 Don Quixote, 10 Stagger arm Merkins, 20 Flutters, stretching exercise Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO 10 single count milkers (People’s chair), 12 BTTW Australian…
Four posted for the most recent Punisher. Mosey from the sunny parking lot to the nearby shade for startup COP with SSHs, IWs, DQs, Helicopters, Shoulder Taps, Suzanne Somers, and Freddie Mercuries. Move to the area adjacent to the school wall and begin Cumulative Short Field Beast running east to the sidewalk at the edge of the school grounds and back, completing six reps of the first exercise at each of three stops out and three stops back. Round two, repeat the first exercise and add the second exercise at each stop. And so on. Exercises were Reverse Crunches, Two…