New Orleans
New Orleans

Roll The Bones

A good showing considering the fine turnout and time we all had at Urban South Brewery and Christmas party last night!  Thanks to all that brought or cooked food!  A quick disclaimer and off we go to the fountain for typical warm up: Running exercises:  butt kicks, high knees, carioca, …

Spartacus II….again…

DISCLAIMER, let’s mosey… COP: -SSH x 20 IC -IW x 20 IC -Mt Climbers x 20 IC -Arm Circles x 20 IC (10 ea. dir.) Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).  With a timer: 1 min exercise …

Six Strong at the Foundry

6 dedicated men posted in the gloom on a chilly 39 degree Wednesday morning.  YHC was listed as the Q, so the Shovel Flag was planted, the disclaimer was given, and then…. Mosey to the track for the Warmup SSH IC x 31 IW IC x 15 Arm Circles – …

Q vs. Q at Fight Club

Our friend F3 Bono from F3 ENC reached out to us a few months ago about an idea they were using at one of their AOs – Q vs. Q.  The idea is simple, start with a five minute warm-up, then for the next 40 minutes two Qs battle it …

Paying Homage to #41

“The American Dream means giving it your all, trying your hardest, accomplishing something.  And then I’d add to that, giving something back.  No definition of a successful life can do anything but include serving others.”  -George H.W. Bush   The air was crisp and chilly on Wednesday at The Foundry, …