Warm Up SSH Mnt man poopers Side lunges rt to lft Frinkle Swings Hillbillies Febreeze – 2/4 4/8 6/12…….10/20 BB then hold legs 6” air press Grab rocks – 2 large the rest medium Head to the football field – with a little encouragement from Bogey that I didn’t bring …
As I approached the tracks my phone rings and it’s KenahBra….”Mahatma I didn’t check until this AM and see I have the Q at RC but I’m already at the Goldmine”…….it’s 5:27! “KenahBra stay where you at, we got this. So it goes I approach the pax in the bullpen …
A Foggy Morning Beatdown was enjoyed by 11 Pax in the friendly confines of Pontiff Field. We started with a warm-up of Side straddle hops, grass grabbers, Hillbilly’s, Abe Vigodas, and arm circles. Moseyed to the field with our rocks for a little “It’s all about the Benjamins workout 25 …
Alas, YHC forgot to check the schedule – until 515 as I got into the car to head to RockCity. “Who’s the Q?” Oh, I was. Shoot. No time to build out something for the day (Dora 321 for 3/21? Celebration of ND bball victory over Bama – at least …
March 14 2022 Rock City 15x Wanm up Arm Circles front/back Standing Twists l/r Imperial Walkers Tin Soldiers To the Rocks, to the field RND 1 15x each Pullovers Chest Press ON KNEES- OHP ON KNEES – CURLS From KNEES Single Leg Up Run around goal post repeat for 3x …
7 pax joined me to work on our Speed Strength Stamina Toughness physically Toughness mentally Additionally “A whole lotta Rosie”, my 80# sand bag, joined us We moseyed 1/4 mile loop around the track and lined up on a goal line Each round we “bell curved” a run down the …
Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then …
Love rocks With romance on their mind, 6 pax showed to Rock City on a chilly Monday morning ready to start the week in the best way. Disclaimer was provided by the Q and they were off to the races with 30x SSH, 10x Abe Vigotas, 15x Imperial Walkers, then …
It was a rather chilly morning as four PAX manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store. After disclaimer, we headed to the rock pile. Warmups consisted of SSH, Grass Grabbers, Nancy Kerrigans, and Hairy Rockettes After “medium” rock selections, we headed …
8 PAX in the gloom to send January off with a bang. Usual speaker, Usual playlist, Usual Tabata planned. But this time, YHC had one more trick up his sleeve. So after the disclaimer, lets head off to the rock pile. Warm Up of some usual stuff. SSH, IW, etc.. …
