6 Beats posted this morning at Satan’s Hill, including the return of Beavis, welcome back. COP – SSHs, Helicopters, Copperhead Squats, Hello Dolly, LBCs, Dead Man Hangs Mosey to top of hill Lunge toward Wilsons 25 WWIIs, 50 Squats, 75 Dry Docks, 100 LBcs Mosey through hood Grab Coupons Triple Check – Runner, Squats, Box Jumps Repaeat – 25/50/75/100 Execises. Mosey back to the flag – Murder Bunnies across the lot. COT – Numberama, Namerama, Rosco Took us out. Way to work men!
A variety of workouts were happening at a bustling Twin Team. Conditions were perfect as fall seems to be upon us. Once everything was sorted 3 runners ran, 5 IPC combatants murder bunnied and a duo of SOJ regulars boot camped. This is what was rumored to have occurred according to the Chesterfield County janitorial staff. Doozy started with the Q to discover darkness surrounding the High School. Short mosey down to the light near the track for warmarama that included DQ’s, Heli’s, Cherry Pickers, Russian Soldiers, LBC’s. Passing the Q over the YHC for… THE THANG: Staying on the…
Curahee route: Four Pax members showed up to take on this run I like to call Rolfes run as we embarked on a series of elevation gains to reach 233 ft up and 172 feet down with an average pace of 8:28 a mile and 170 SPM. The rolling hills definitely add a challenge to this route. All Pax members opted out of the 4 mile loop for the longer distance 5.3. It was a good time! 4 mile route will be right turn pump rd. Left ridgefield, right copperas ln, right Little league drive into the parking lot and…
YHC rolled into an empty parking lot with the raining pouring. Thinking this maybe a solo run YHC got ready. Luckily Corned Beef came rolling in and we headed out simply route, headed out to Craney Island hill and back. Spit On That!!
1 Q and coming in hot half way through a one PAX COP Bulls Eye comes to save the day. Start COP all over again DQ’s, Helicopters, Imperial Walkers, Russian soldiers Mosey around for Light Pole alley Suicides At each pole alternate between 10 Merkins and 10 Squats Mosey to the bus lot Use the length of one parking spot for a round of 11’s Bear crawl to one side and do 10 Ball dippers per leg Crawl Bear back for 1 calf raise Increase on one / decrease on the other always equaling 11 Mosey BTTF Numbers / Names…
COP SSH Arm circles Helicopters Don Quixotes 10 minute AMRAP 1 1 Snatch each arm 1 high pull 1 curl each arm 1 goblet squat Increase rep by one each round 10 Minute AMRAP 2 1 leg raise 1heels to heaven 1 demon crusher 1 press 1 sit and press Increase reps by one each round 10 minute AMRAP 1 Lawn Mower each arm 1 European Lawn Mower each arm 1 goblet squat 1 Lunge each leg Increase reps by one each round 10 Minute AMRAP 1 Deadlift 1 Good Morning 1 Sumo Squat Numberama Namearama YHC took us out…
6 Forge All-Stars ignored the weather report and showed up ready to put in some work. Don’t tell us its not worth tryin’ for – you would be wrong. Here is a brief summary for your viewing pleasure:Mosey to the elementary school for Warm Up:Russian Soldiers, Imperial Walkers, Helicopters, Cherry Pickers, Dead Man Hang, Don Quixotes. Mosey to the lower parking lot for Exercise One: We tried out some potentially off-the-Exicon moves – basically just making crap up. Rd 1: Lt. Dan Walks the Plank aka “Angry Lt. Dans”Lunge walk, squat, fall forward for 5 plank plank jacks. Move across…
Three walkers, nine boot campers, and a canine were undeterred by the rain this morning. Pax running the BRR stretched the legs with a walk before departing later today. The rest of us moseyed over to the main field for COP. On the way over, a runner in the neighborhood advised us that she would be our mom and that we should have reflective illumination. We let her know that we were not running (though ironically we were running at the time) and not leaving the compound. Its always good to have a mom looking out for you. COP -…
A lucky 7 gathered in the gloom of Wdog for a midweek beatdown. Upon arriving at 5:28, Oyster informed YHC that that last person to show up was automatically the Q, since no one was on the sheet. Why Oyster could enforce this rule was not questioned, so YHC submitted to this fiat and off we went. Here’s what happened: COP : After a mosey to the far circle beyond the carillon, circle up for the COP. Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Inverted…
10 early risers found their way to First Watch to see if YHC would show up to Q after Week 1 of the IronPax yesterday. We did: COP: SSH, Imperial Walkers, Don Qs, Merkins, Reverse Crunches, Scorpion Kicks. Partner Up: 1 man HRMs while other runs to big tree & back. 3 times. 2nd Round: WWIIs while other runs up & back. repeato x3. Mosey to RR main lot. 4 corners: 20 HRMS, 20 Jump Squats, 20 WWIIs, 20 Burpees. 2nd round: 20 CDDs, 20 Flutterkicks, 20 Squats, 20 burpees but audible on burpees. Wheelbarrow across lot & back then…