Warm o rama Low slow squat Abe vigoda Peter Parker Parker Peter Hill billy Imperial walker Self love Butt kickers Mosey Step ups Mosey Lunge 8 count body builder Bear crawl Big boy sit up Lunge Flutter kicks Bear crawl Squat Run backwards Mosey Dora style 8 count body builders …
Up against the wildly popular Battle FrisBurpee scheduled at the Foundry, YHC was worried that he’d be working out alone. But lo and behold! 3 PAX emerged from the gloom to join him. Kenner Brah – welcome to El Diablo! Not sure he’s ever been here before, which put more …
Undeterred by the debacle at El Diablo and Rudy’s relentless whining and razzing me, YHC committed to reset and revisit the focus on the upper chest: place your left index finger underneath the right side collar bone and thumb vertically in the middle of the sternum, raise right hand overhead …
I was heard saying @ Sphinxster’s Crawfish boil, I was going to my 1st Swolefest to Groove with Tool this morning. Thank you MacGyver for texting me last night reminding me I was actually the Q at The Scrum, so duty calls… We 5 Pax met and reviewed our mission …
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 …
YHC showed up to The Scrum to a lone vehicle in the lot at 0620. Knowing the vehicle belonged to PVC, I texted the Q to ask if he was in route. Minutes later, another vehicle showed up to a greeting from PVC saying, “Aren’t you the Q at Rock …
Got a text from Kenna Brah asking if the YHC had the Q. He asked knowing YHC has been absent in the gloom for many weeks. With a quick one-word response YHC responded, YES! On the ride to the Scrum, the fog was thick with very little visibility. YHC’s next …
YHC saw the schedule with “Q needed” So while in route to see if PVC was posting solo while Frac was out of town, I thought about Q School. Upon arrival I was greeted by PVC who was all alone. So we started with a disclaimer and Q school as …
Warmup GREAT LAWN STATIONS 25 Merkins Run Backwards on long side of the Lawn 50 Air Squats Bear Crawl short side 76 Bird Dogs Run Backwards on long side of the Lawn 100 Flutter kicks 1-1 Bear Crawl short side Rinse/Repeat 4x COT 0
Simple warmup Since I was alone, me and my trusty ruck plate got to work 10 reps 10 times OHP CURLS ROWS SQUATS TRICE EXTENSION DEADLIFT +1
