chalmers, cutter, spitvalve, uno, lead pipe, bronco, phileas, burgundy Warm ups mosey to start line for flw Pax were directed to complete the first mile of the course (timed). All pax met at 1mile marker and moved to field for: bear crawls/crawl bear, slow motion lunges/lunge backs, alligator merkins. mosey to football stadium for b2w […]
FLW Prep Work at the WC Read More »
Conditions: 40s and clear Warmer: Motivators from 6 Imperial Walkers Shoulder Taps Daisy Pickers Abe Vigoda Thang 1: OYO 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back. Thang 2: Using four of the
Murder Bunnies and Benjamins Read More »
Sheriff, Silver Spoon, slider, bergundy, padawan, shiplap, ducksnort, webelos, gold. Warmups – ssh, mtn climber, oms, daisy picker, arm sretches thang 1 mosey to covered pation for 2 timed exercise rounds; 30 secs derkins, balls2wall, wall sits thang 2 mosey around park / pond to the field at goal line, there were cards with exercise
Columbus Park Event Read More »
Conditions: Rainy and dark. The overnight rains and muddy conditions called for a last-minute change of plans. Warmer: SSH, Shoulder Taps, Hillbilly Walkers, Daisy Cutters, Abe Vigodas/Seal Claps/Overheads Fellowship jog on the two block radius near the school. Thang 1: Partner up for a playground Dora. Partner A runs around the school, while Partner B
Bear Worms and Slick Runs Read More »
We jogged to the Roos Center and back (about 3.8 miles), stopping for a set of BOMBS with the den crew. Closed out back home with some group plank. Ended with count, names, announcements and COT in praise of Giuliani. May we all aspire to his warmth and ease in our ease in our own
Giuliani is the BOMB Read More »
10 pax met in the gloom for a high intensity workout and some smooth 60’s era Jamaican beats. Conditions: 75 degrees, overcast and calm Warmup: SSH Daisy Pickers Mountain Man Poopers Don Quixotes Jog around Trinity Thang: Tabata 20 sec work followed by 10 sec rest. Repeat for 8 sets. 1 min rest between exercises.
Today’s beatdown included a bit of a scenic tour around the neighborhood with a series of reps and other activities at each stop. Conditions: Warm, sunny, mid 60s. Warm Ups: motivators, hillbilly walkers, Abe Vigodas, Don Quixotes, Rossys, Daisy Pickers, overhead claps. @Monkey Island: high boat/low boat (1 min) alligator merkins across the midway 25
Running Around Doing Stuff Read More »
Conditions: ideal. 65, cool, beautiful. Warmup: ssh, mtn climbers, something else I missed cause I was late. Then hi knees, butt kickers, side shuffle, carioca, frankensteins and gate openers Run: Went to Fenwick via East Ave with a race pace pickup from the bridge to Madison. Then three trips up and down the parking garage
Warmup (on asphalt) Abe Vigodas 25x each way in cad Daisy pickers 12x in cad Mountain man poopers 12x in cad Side straddle hops 25x 4 counts Bobby Hurley’s 12x (OYO) Apolo Ohno’s 12x (OYO) Imperial Walkers 4 count, 12x in cad Old Man stretch 20 count each side Finkle Swings 12 kicks each side
Attendees: tron, gold, spoon, slider, madoff, total recall Warmups: ssh, rossy, mtn climber, abe vigoda, daisy picker + lap around block Workout: We broke out into 2 groups of 3. On notecards each group selected at random: 500 rows w/ coupon followed by run around campus 400 squats w/ coupon followed by farmer/rifle carry around