Six strong gloom warriors braved the sunny and 72 degree temperatures at Timberwolf. YHC pulled in at 5:26 and before I knew it the time was 5:29 and time to jump out of the warm confines of my car and go. I was armed with a few new (to me) exercises. COP Run to the bus loop(where there was plenty of light. Exercises: 10 DQ’s, 20 Imperial walkers, 20 Russian Soldiers, 10 Jazzercise, 21’s (group counts out loud to 5 then silently to 21, PAX stops at 21 in unison or does 5 burpees then restarts). We did 2 sets…
Sound familiar, cold morning and loyal KB warriors unite. The Q had 2 workouts ready. Johnsonville informed YHC that he still needed to remain calf cautious, so the PAX went with straight ground and pound. Here is how it went down: COP 30 SSH15 IW15 DQ15 helicopters20 HRM40 2x LBC10 2x Suzanne Somers, each leg20 APD AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 secondsWeighted squatsHigh pullsCurlsHalosKB swingsAMRAP challenge/version 2 – rotation of 4 exercises over a…
17 strong made their way to the Forge with no prior knowledge of what YHC had in store. Actually, YHC was a little skeptical as well…let’s Mosey! COP: SSH’s, DQ’s, Helicopters, Hillbillies, Copper Head Squats, American Hammers, Hand Release Merkins, Monkey Humpers. Extra Warm up-OYO-10 Yurpees- perform a burpee with a clap after the push up and 2 SSH’s when back to your feet. Thang: Mosey to parking lot facing the uphill grade, using light posts as markers. Partner up for partner carries to each pole till at the top of the parking lot. At each pole, partners perform 5…
The 1/21 SpiderRun had a very old school feel to it. A hearty crew of 19 veterans set out in the low 20s weather to jaunt around the Greater Tuckahoe Area. Here’s the thang… Lap around the lake (Heading towards the baseball field). Back at the flag hang a right on Richmond Way and then a right up the hill. At the top of the hill, jump on College Ave towards Boatright. Head down Boatright past the football stadium (on the left) and all the way to Lakewood. We then go to a modified Fudd Run. Lakewood to Wood…hang a…
A magnificent 10 took a tour of the neatly trimmed landscapes outside the perimeter of Mary Munford. This is what transpired, more or less: Run to Windsor Farms with intermittent stops for Merkins and WWII’s Red Barshetta: Run out and back 4 times with stop for each of the following: 100 M-Climbers, 75 LBC’s, 50 Hello Dollies (Esther Williams Style), 25 Merkins Field near Baptist church: Lindsays….30/10. Flutter Kicks and Hello Dollies Run to next church…Box Cutters and Merkins along the way Crawl across and back parking lot: Alternating Bear Crawls, Crawl Bears, Crab Walks along the way. Catch me…
6 Davillians embraced the wind chill in the teens for another day in the gloom. This is how it went down Mosey to side of the school COP (ALL IC) – 4 Burpees OYO, SSH, Helicopters, Hillbillies, Merkins, Scorpion Kicks, LBC’s, Arm Circles Mosey to the Teacher’s parking lot THANG Pole Smokers – PAX on their 6 hows’ either 6 inches or raise to 45 degrees. First guys does 10 Gas Pumps and runs to the end. Switch, Rinse, and Repeat 3 rounds Light Pole Set – Running backwards down the service road stopping at 5 light poles completing 5…
11 came out in the cold for what some thought might be a run heavy POG Q. Here’s what actually happened… COP -SSH, Merkins, DQs, Helicopters, Cherry Pickers Thang Started with mosey to wall for 10 merkins (in cadence) followed immediately by holding balls to the wall while each PAX did 5 donkey kicks down the line. Rinse and Repeat. Next up-7 of Diamonds At each corner of the diamond do the following exercises 7 burpees (28 total) 14 (4 count) flutter kicks (56 total) 21 merkins (84 total) 28 squats (112 total) 21 WWIIs (84 total) 14 ball dippers…
Two men arrived at Early Bird Off The Books with big bells in tow, one left his bells at home. Here’s what went down. Kubota Mosey to the field COP (IC) SSHsIWsHelicoptersHillbilliesWWIIs Mosey to the bottom of S Ridge for a Lindsay Merkins/ LBCs (30/10, 25/15….)Mosey uphill between sets with High Knees, Butt Kickers, Bernie Sanders, Bear Crawl Honeydo Mosey to parking lot for Triple Check KB Sit and Press, KB Swings, Run a Lap EF Hutton Mosey to the “Closest” Curb Curb Crawl up to 5 Merkins and Back DownPause for Freddie Mercurys Mosey to Retaining Rails Dips IC…
9 of us gathered as the thermometer read 22 degrees, but it felt like 70 and sunny. A massive Sprinter van pulled up which we assumed would double our pax, but it was only Hardywood. Here’s how it went down: COP in Amphitheater: SSH // Cherry Pickers // DQs (not SSH as YHC called which created much chaos) // Lt.Dans // Imperial Walkers // LBCs // Plank // Elbow Plank // Side Plank Leg Lifts, alternating sides // Merkins Dora: 100 Box Jumps // 200 Merkins (alternating Decline/Incline Merkins) // 300 2-count Flutter Kicks. On the Wall: Wall Sits //…
Four posted on a cool, clear evening for the Punisher. Mosey to the front school yard for the warmup, including 15 x Side Straddle Hops, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, and 10 x large Arm Circles (forward and reverse). Planned a workout consisting of multiple Elevens at different spots in the grassy area under the trees with low impact movements in between such as Mobile Imperial Walkers, Mobile Russian Soldiers, Zombie Walks, and the like. Intermission exercises – between elevens rounds – included other SSH rounds and spelling participating PAX…