/ Schedule
Just Lighthouse and me today. We started left out of the parking lot towards the ‘goose lake loop’ but turned up before the lake to go to the parking deck at Dave and Buster’s. We generally did the following; run up one ramp and one flat level. Stop and do an ab exercise. Then repeat until we got to the top and do the same on the way back down. We went up and down the parking deck 3 or 4 times and then headed back. I took the shorter way back, over to John Rolfe and then 3 Chopt.…
The Source of True Beatdowns welcomed 10 veteran gloom warriors, a breaded FNG brought out by Pinto, and 4 brightly colored MOT studs. Here’s how the bootcamp heroes went to work: The THANG: WARMERAMA: Mosey down to the lower lot and circle up Welcome & Disclaimer Don Q’s x10 IC Nancy Kerrigans x10 IC ea side Hairy Rockettes x10 IC The Opus x10 IC Kimchi Twists x5 IC Rosalita Dips x10 IC Oblique LBC’s x10 IC ea side COP #2: Mosey up to the tennis court with variable movement exercises en route Partner up for a BOOYAH LADDER Start with…
17 eager beavers in need of a bush trimming posted for a Fudd inspired route. Alas, Hitch was not there to manage the landscaping but we ventured out into Westham anyway. A fav route for many returned after a hiatus of several years. #Brocode style made it a nice change from typical split routes…..several 4 milers commented that they worked harder because they knew the 5 and 6 milers were running the whole time, looping back to the Six. After COT there was a minor scuffle between Anthrax’s dog (sorry can’t remember his name) and someone else’s puppy (not sure…
9 triple checkers gathered for a Brick inspired workout. Brick Jacks WWBrick American Brickhammer Brick Angels Brick shoulder taps Brick merkins Brick Circles. Mosey to first obstacle Triple check. Dips, American Hammer, Run to intersection Bernie back. Bricklayer crawl then last man does a Merkin and runs to the front. Next triple check was pole smokers and shoulder taps bear crawl then mosey back. Mosey back to the flag for your choice brick excercise. Reflecting on the title freed to lead. It’s an oxymoron. Leadership is often considered a shackle when we choose to lead it’s empowering. Go, lead, be…
Trying to mix up the workouts a bit. The back to back days of bootcamps has been beating me up. I got some advice from Mr. Rogers this Saturday at DogPile about mixing running between bootcamp days. Thought about it a bit and texted P.O.G last night (who is usually down for a run). Met at corner of Willowmore and Amethyst this morning at 5:30 sharp. We put in a good 5.25 mile run, slightly above 8:30 mile pace. Good run. I missed that post run high. Probably going to mix in more running here. Body needs the cross training.…
YHC continued his birthday week Q’s at my weekly posting AO’s with HBR today. Here is how the PAX celebrated 48: COPSSHUkranian soldiersDQHelicoptersArm circlesDead man hangMerkins LBC Burpee march – 3x down the parking lot with 48 total burpees, 48 2x FM and 48 APD Mosey to the football field for 4 corners – 12 reps at each corner and cumulative144 HRM96 WWII sit-ups 48 squats Mosey to the jerkin gym – 4x reps48 jerkins 48 PLT Mosey back to the flag for COT with YHC taking us out Good to see these nine warriors on such a glorious morning. …
A trio of Broga veterans emerged in the ideal No Toll conditions to limber up before the coupon laden Machismo beatdown. According to the stalker watching from the woods, these are the tales that were told. Good all around session that included work on the shoulders, back, hips, hamstrings and quads. Hindsight 20/20, more work on the shoulders were needed in preparation for what Machismo had in store. Good to have House Party join us this morning. Good luck on his travels down to Florida in the upcoming weeks. Solid work by all. Thanks for joining.
13 men joined YHC and his janky kettlebell for another round of strength training at the Old Hundred. This KB is starting to build a reputation of its own. Currently thought to play music, be used as a street cone, and to bring hunting in a tree stand. Also known to be readily available on QVC on BOGO. Whatever the purpose, it holds weight just fine and YHC is fine with his thrifty ways and it’s multi-uses. Mumblechatter around this started strong…until the circuits began. According to the random man walking his dog, this is what went down. COP: SSH,…
YHC was ready for a 4 year anniversary(plus one day) workout and two more showed up for the fun. Here is what went down COP Begin with mosey on parking lot with parking lot tracers, then run to East side entrance of the Atlee High School (AHS). We gather for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles (10 small, 5 big) reverso, 10 imperial walkers, 20 LBC’s recover. THANG Run to rear of AHS and start with Touch a Tree triple check. P1 runs to touch 2 trees and return as the timer, P2 – Pole Smokers…
Three strong took on the great evening weather at Punisher. We did: COP: SSH, Don Qs, Imperial Walkers, Merkins, LBCs. Mosey to shade trees. PLT sets, and 4 rounds of Derkins and Calf raises. Mosey to playground in back but was crowded. So sets of People chair, Reverse crunch, and more Derkins on side of school. Mosey to covered benches but more kids there. Head to field and do 4 rounds of WWIIs and Carolina Dry docks. Scared off the kids at benches so 4 sets of Benchkicks and Dips. Head back to flag for some Mary, stretching, and finish…