Music provided Moody Blues, etc. to distract you from the workout. Disclaimer Warmup with SSHs, IW, Don Quixote, Cherry Pickers or persimmon pickers as you don’t try to eat a persimmon that is still on the tree. Basic approach: we circumnavigated the school and at each red door, did 1 of the following exercises followed by an 20 Ab exercises (or 60 count ab exercise): We did not repeat any exercise. Waiter carry, to next door. This list below isn’t exactly right but you get the idea. 20 Swings 20 Curls 20 Upright rows, 20 Triceps 20 Sit and…
A sweet 16 count of runners came out for prime running weather. Some with long sleeve, some with short sleeve, as the cooler temps require some adjustment. A classic route around the lake, through the woods and up the hill. Down Ziontown and various routes back to the AO. Fun was had by all, including extensive talk around fires, firewood, and the various means for storing firewood. Marv took us out. Announcements: Convergence this weekend. See slack for details.
With a promise of not being on the track today, five HIMs rolled out to Timberwolf for some early morning reps. Here’s what went down. Mosey through the parking lot for the warm-a-rama. SSH, Don Quixote, cherry pickers, merkins, LBCs. COP1- 5 person butchered triple check with dips, LBCs and bench step ups COP2- 11’s Drydocks and jump squats at the top of the hill. Jogged to the tennis courts with PAX choice with 10 rep ab exercise COP3- Eye of the storm. 20 reps of merkins, double count flutter kicks, copper head squats, WW2 with 5 berpees at the…
2 mile loop x 2.something mile wu with all pax, 3 miles of tempo followed by a mile CD to bring the group all back together. stretching and done. Joined up with SOT for circle stuff….
Warm-O-Rama: Arm Circles x10 OH Claps x10 Toe pull squats x10 Don Quixotes x10 SSH x25 Merkins x10 Ham Rockers x5/5 200m Run The Thang: Buy in: Bear crawl 2 parking spaces, lunge 2 spaces down the lot. 8 min KB OH presses 30 seconds per side 200 meter run 4 min single arm KB curls alternate every 8-10 reps 200 meter run 4 min single arm KB triceps extension alternate every 8-10 200 meter run 4 min KB rows alternate 8-10 reps 200 meter run Cash out: Bear crawl 2 parking spaces, lunge 2 spaces down the lot. COT
A former SOJ Q and several SOJ regulars made this almost a SOJ Takeover of FW. This is what happened according to passers-by who also don’t sleep: Avoid getting run over by Fudd or Handshake, the 0530, time to mosey across River Road and back around the church backlot and circle up for COP, including jazzercisers with a Hillbilly hop just to make those who journeyed across the river feel welcome. THANG – following COP: 11s – Donkey Kicks on the dumpster wall, run to steps and WWIIs recovery lap COP #2 (The Interlude) at the stairs with various exercises…
I was offered the opportunity to lead 7 men on this beautiful dry day. Thank you Heist. WARM UP SSH Helicopters Cherry Pickers Leg stretches Merkins Arm stretches LBCs Moseyed to the Tunnel Thing 1: (11s in the Tunnel) Exercise 1: Jump squats Exercise 2: Leg kicks Thang 2: (Triple Check) Partner 1: Run Partner 2: Merkins Partner 3: Carolina Dry docks Thing 3: (Burpee ladder) Burpees at each Pumpkin light pole. Increase by 2 at each pumpkin light Thang 4: (Triple Check) Partner 1: Run Partner 2: WW2 Partner 3: Dips Numbers, Names, Announcements and Prayer. Prayers for a Wildcats…
A quartet of Broga regulaars rose before many to get some early moans and groans out in anticipation of the awaiting main course. Some popping and cracking among other releases were shared by the group. A few new moves were introduced with the areas of emphasis consisting of shoulders, hips, glutes, hammys and calves. Elongated shavasana was a nice climax as the cool morning air surrounded the Pax. Well done fellas.
Welcome to SOT, where you may or may not have a PAX… 0530 hits, 7 runners take off, DTH cranks the music and begins enthusiastic solo SSH’s with a nice cool breeze waving Old Glory to early Midlo commuters. McRib pulls up and saves YHC from a 45 minute solo ride. Warmerama continues, then variable mosey and burnout reps to rockin beats around the AO. McRib threw in a track stack and we conversed about all the great and small. The first F is great, the 2nd F makes it greater, the 3rd F gives it purpose. Thanks for posting…
5 HIMs joined forces to become more than they were when they arrived. A slight fall nip was in the air, but the PAX shrugged it off and dug down deep to find the golden treasure guarded by the dragon. Warmarama: A quick mosey here and there, followed by… SSHs, 20 Copperhead squats, 20 merkins, 20 mountain climbers OYO, plank with right hand held high then left hand, stretches brought to you by Fudd’s and Wilson’s wives, helicopters x 10, dead man hang The Thang: Kettlebell (KB) swings x 20 Goblet KB squats x 20 One-legged KB deadlifts, 10 x…