/ Schedule
dos hermanos showed up to rock some kettlebells COP — lots of fun exercises! to the bus loop alternate 20 over head presses, 20 goblet squats each lightlazy dora100 KB flutters, 6 inches150 KB lawnmowers, peoples chair200 round the worlds, plank11’sburpees and sit up pressesEnd of story
The Walking Wounded 2 wounded zombies made it to Rockwood Park for another 430am session. As I pulled up, a police officer pulled around right behind Florence and I thought our workout was going to be over before it started. But he moved along as I found a parking spot. Here’s what he observed from the other side of the parking lot. (The entire time!) Warmup SSH IC IW IC DQ IC Standing leg kicks LBCs IC American Hammers IC Warmup complete We stayed in the basketball court where the timer runs to the other side of the parking lot…
YHC and 2.0s cooked up pork tenderloin, mixed up some pasta salad, and whipped up some perfectly set banana pudding. YHC’s attempts to deliver good tidings, cheer, and some perfectly timed dad jokes were met with some resistance, so the food was dropped and on our way YHC and PAX went. There was no breaking, nor any bread, but you get the picture. IB volunteer hours were also completed.
A strong 13 PAX came out for the start of May and see what fun was in store. We did: COP on blacktop: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks. Splinter kid’s fitbit was not there so we moseyed down to bottom of Lindsay. Partner up and alternate bear crawl and lunge back to top. Mosey down to other Cul-de-Sac on Paris Ridge for Dora 123: 100 Burpees, 200 Flutterkicks, 300 Squats. Mosey back to TES parking lot for everyone’s favorite: Ascending HRMs at each arrow and alternate Crab walk and Lunge. Finish up in the petting zoo…
We got in a little under 6.3 miles this a.m. Good run south of the James. Good times with the all Hokie crew.
10 SOJ studs, including two FNG’s and one repatriated missionary, stepped up the beatdown game with a DTH homecoming celebration. Here’s how the PAX recalled what a real bootcamp feels like: The THANG: WARMERAMA: Mosey onto the BBall Court and circle up F3 Welcome, Review of the Core Principles for our FNG’s, and a standard you-VS-you Disclaimer Variable IC exercises with a MUCH-appreciated early dive into 8-count reps …you’re welcome. 🙂 Warm? Let’s wreck the shoulders… COP #1: Mosey to the next BBall court 4-CORNER SHOULDERAMA x10 Diamond Merkins x20 No Cheat Merkins x30 Werkins x40 CDD’s Bear Crawl between…
Eight emerged from the gloom to see how work is progressing on the Carillon. According to the dogs staging a sit-in at tables in the Amphitheater this is what transpired. After the customary disclaimer QIC opened the back of his standard size SUV and handed each member of the PAX at least one shiny new cinder block. Some were fortunate enough to receive two! The group moseyed to the Ha’ Penny Stage to begin replenishment of the coupon supply. At the Stage – COP: SSH, Helicopters, IW, DQ, C Squats, Merkins, LBC, APD all in cadence Coupon Count: 10 Group…
Q wasn’t feeling too hot this AM and the pax may have felt the wrath. But we had fun, didn’t we? In honor of the NFL Draft we started with a new one from the Exicon, 1st and 10 (basically 11’s with Merkins and Burpees). “Great” idea to start with 55 burpees, right? Took a break from running with a Jack Web (1 Carolina Dry Dock to 4 Arm Presses, up to 40). Then Ab work: 20 Crunchy Frogs, 20 Freddy Mercury’s and 20 Mercury Freddy’s. Rolled over and started a Bear Crawl-Merkin march to mid field. More Abs with…
Blackwell neighbors were treated to the sights and sounds of the PAX getting The Crucible back in business. The THANG: Mosey around the school and back to the playground for COP. COP: SSH, IW, Bird Dog, Suzanne Somers, Suzanne Somers with a Half Side Plank (“on steriods”), Suzanne Somers with a Full Side Plank (“roid rage”), McGill Crunches Mosey to the picnic tables for: PAX 1 is the timer – runs back to the cars and performs kettlebell exercise (Round 1 – Tricep Extensions, Round 2 – Curls, Round 3 – Bench Press), PAX 2 Dips, PAX 3 American Hammers,…
Last Friday Bro-Code.. It was raining.. The pax showed up.. We ran the Bro-Code route… COT along the run.. Show to know more. v/r John (Gypsy) Boles