10 strong and warm bodies posted for The Scream’s Virgin Q this morning at #Notoll. Fun and a little pain was had by all. The Thang: Mosey to field after a short run around the AO SSH x 21 Wndmill x 20 Imperial Walkers x 24 LBC x 20 Peter Parker variation x 20 each side Bear crawl to mid field, backwards run to endline, backwards crab walk to mid field, lunges to start Rosalitas x 20 Protractor for 2 minutes Flutter kicks x 20 Hello Dolly x 20 Tabata sets, one with dips and the other with squats. Mosey…
12 posted for what might have been a downpour but ended up being a downright pleasant morning. Spirits were high as YHC started an industry standard warm-up and then headed for the playground. THANG: Mosey to lower field to learn it was closed. YHC wonders if this is because of our intrepid bunch of ground scratchers. Mosey to field inside track for COP: SSH, clerkins, sit-ups, mtn climbers Mosey to playground for 3x: 10 supine pull-ups, 20 dips, 20 marching planks Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the…
5 Strong PAX posted in the crisp clear morning at Mary Munford. The Thang: Stretch. Run around school, left onto Grove, Run to corner of Three Chopt and Grove, turn around, run to corner of Westmoreland and Grove. Turn around and pick up last runner and bring it back to the shovel flag. 6MOM, dealers choice 20 x LBC 15x Russian Twists 15x Hello Dolly 15x Rosalita 15x Freddy Mercury COT, great close out by Guinness. Off into the day, 4 miles under our belt and feeling great. Moleskin Pleasure to have Guinness from NC join us again for todays workout. Great…
Nine of the Faithful and One FNG bravely dragged themselves out of their post-New-Years haze for a special 1 hour bootcamp workout at #45MOM. Here is how it went down: TYA Q Mosey to field 20 x sides straddle hops 20 x Don Quixote 25 x little baby crunches 15 x Merkins Mosey to side of school Triple check One pax, people’s chairs, second pax, slow squats, third pax run to fence and back (high knees, butt kicks, backwards, sprint), switch and repeat x4 Mosey to front of school “The Yogi Bear” Four picnic tables, 1 minute at each station. First…
12 showed up in blizzard conditions/snow flurries for a solid workout! Mosey around P-lot to warm up SSH Mountain Climbers Deep squats Burpees Merkins Mosey to other field & partner up! Wheelbarrow 50/50 – Sprint back Fireman’s Carry 50/50 – Sprint back Quick Mosey to P-Lot (so Q could read what was next) Laying triceps Back to back squats (per Wilson’s wife) Shoulder Press (to prove Wilson’s wife was wrong – we DID do it) LBC’s Flutter Kicks Leg Raises w/ Partner (added some needed resistance) Freddy Mercury’s Some one arm planks tossed in for good measure Hello Dollies Rosalitas…
12 PAX, including two guests from NC, showed up for the GridIron on Saturday. The THANG: Cousteau Q Half mile warm-up run from the park, around the school, and around to the school soccer field COP SSHs Ass-Kickers (right lunge, left lunge, down to a merkin and back to lunge position) LBCs Rosalitas Flutter kicks Football field circuit Partner carries 25 yards each, duck walk 25 yards, and bear crawl 25 yards Complete 4 times Tunnel of Love – bunny hops to the tunnel and bear crawl through Two 100 meter sprints on the track, jogging the corners in between…
The PAX was seven strong on this crisp, clear day in RVA. Just prior to our start, a new PAX member showed up. Quiet at the start, he mentioned that he was from down south in NC. The Thang: Run around school to corner of Westmoreland and Grove, Run to Three Chopt and turnaround. Run back to Westmoreland, turn around and run back to Bleeder, Run with Bleeder back to the shovel flag. Stretch out. COT, Bleeder took us out into the post Christmas world with a few inspirational words. Moleskin To The Scream’s chagrin, the Starbucks at Libbie…
The Pax was 11 strong Mosey to COP 5X SSH 5X Werkin 5X Flutter Kicks Mosey to Fugitive 11 One arm Push -ups and Sprint Between trees Mosey to a shovel flag planted in middle of the Field 12 Days of Christmas On the First Day of Christmas my true love gave to me. A lap around that Tree OYO On the Second day of Christmas My true love gave to me, Two Burpees and a Lap around that tree OYO On the Third Day of Christmas My true love gave to me Three Werkins, Two Burpees, and a Lap around…
The Thang: Mosey to the first soccer field, Toes on the line skip w/ arm circles across field, 10 SSH, rinse and repeat back to plank skip w/ high knee bends across field, 10 imperial walkers, rinse and repeat back to plank skip w/ leg kick across field, 10 windmills, rinse and repeat back to plank Mosey to corner soccer field Toes on the line – Football O-line – 3 pt. stance fire out, stay low, 10 yards to 5 burpees, rinse and repeat 5x to plank DB – backwards run across field O-line – 3 pt. stance fire out, stay…
The Gloom offered a pleasant mid-30s temperature when Lugnut planted the Shovel Flag. Amidst the season of Advent, 9 of the Faithful and 1 FNG were prepared to celebrate. THANG: Mosey to north side of school and lower GridIron, with Earthworm at the Q: Welcome and Disclaimer 20x SSH, 20x Freddy Mercury’s, 20xWindmills, and 15x Squats Mosey to back of school – vicinity of covered bus stop pillars (henceforth, the “Pillars”) for COP: OYO “40s” – alternating Merkins (30, 25, 20, 15, and 10) and Dolly’s (10, 15, 20, 25, and 30) with slalom runs on the Pillars OYO “40s”…