Bataan Death Merkins
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…
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Tron
Endurance
Dark in the 50s. dry. We went for speed and endurance today. We clocked in at a 16 Minute 5 second pace and covered over 3 miles. We burned over 371 active calories today according to Apple watch. It is a great day my friends. COT: Mathew 7: ask and it shall be given, seek
Station to Station rotation
Warmup: Arm Circle; up, down, overhead, seal clap x 10 Daisey Picker x 15 Imperial Walker x 10 Side Straddle Hop x 25 Station: 1 = Merkin Slide x 10, burpee/blockee x 10, bench x 25, curl x 25 Station: 2 = Grave Digger right x 10, grave digger left x 10, overhead x 10,
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Murder Bunnies and Benjamins
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
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Giuliani is the BOMB
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
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The hills of OP
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
S-Show Relay
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
Four Corners Escalator…with Friends
Conditions: Rainy, but not too hard. Upper 50s. Fully dark Warmer: SSH, Mt. Climbers, Don Quixotes, Hillbilly Walkers Thang: Mosey to Garfield School for a four corner escalator. In the square of the blacktop, PAX perform 10 exercises at the first corner, then 10 of the first exercise + 20 of a new exercise at
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Coupon races!
Conditions: cool, clear, sadly a little dark Pax: Madoff, Tron, Kipling, Foreman, Rached, Total Recall, Dooley, Snork, Gold, Padawan, Dizzy, Lord of the Dance, Quasimodo Drive by Coffee Runners: Cutter, HoJoH, LED Warmup: motivators, inch worms, breakdancers, windmills, jog, backpedal, hi knees, backpedal, side shuffle, carioca, derricks, frankensteins, skips, gate openers/closer, dot drills. Dot drills
Game of Chance
Conditions: Cloudy and 60’s. A little damp. Warm-o-rama: In addition to the Den crew, Munger + friends from the 5:30 Krib ruck stopped by to warm up with us. -…