Five Pax celebrated FATHERS DAY F ield of dreams A lternating leg step ups T riple Check H ail Mary E mpty Wheelbarrel R ocky Balboa S unday Morning D onkey Kicks A nimal Walk Y urpee We then closed with Sunday Mornings & Mary +1
7 Pax met to get some version of 55k training, up to 22 miles 4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity Leg focus 2 rounds, work for 50 seconds of work & 10 seconds of rest – Bobby Hurley’s – …
8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track. Warmup was mostly normal stuff, including MNC where dancing was highly encouraged. There were no SSH for good reason. They came with 1st COP: Shock and …
Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test. Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly …
YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but …
Warm up Imperial Walkers IC 11 Abe Vigoda IC 10 SSH IC 20 Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1 Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank Did you know …
5 pax did boot camp + 3 Double Nickel training for 10 miles 16 descend to 0 by 2s – big bois – merkin – side squats Rock / coupon – timer runs with or without rock around perimeter of great lawn – partner up… every team has coupon off …
With all the talk of a double nickel challenge, I started to run more and subsequently injured myself. Too much, too soon leads to metatarsalgia especially after playing a sand volleyball tourney with Bolt. That’s another story! Anyway, I chose to run less to give my right foot a break …
Stepped up to Q last minute with 5 Pax for 21 reps of 21 exercises at various points around peristyle, NOMA, Childrens Museum, using wall, fountain, benches, inclines, plus 3 pax training for the #double-nickel, with 8 converged for the COT +1
5 pax, including 1 FNG, arrived at the Scrum looking to try out for the USF3L. One could smell the scent of competition hanging heavy in the air, sort of like rotting crawfish shells. With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice …
