Rudy and FracSac planned on an hour long run to train for the upcoming Double Nickel, then two DR pax showed up from the Houston area, Fort Bend to be exact. It was Krank with an FNG in tow, in town for the Final Four. We couldn’t abandon these HIMs …
YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid …
Warmup Burpee Suicides Step-ups 20 mins of Mary/Core with coupons Sunday Mornings 0
Forgive the late posting, but 8 pax did workout at the Uptowner the day after St. Patrick’s Day. We warmed up with some side straddle hops, Abe Vidogas, Arm circles, and Hillbillies. We then lined up on the goal line for a 50-yard sprint where we did 10 Burpees at …
Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show Entire beat down on great lawn Typical warmup routine 10 mins 3 Man Tag Team (runner was timer) -end field: burpees Pax 1 -bear crawl zone/run Pax 2 …
Black Jack 21 – again… 21 reps of 21 exercises Benches -dips -burpees -step ups Top -donkey kicks -imperial squat walkers (4ct) -plank ups Descent 1 -derkins with alternating shoulder tap -side squats 1is1 -upward flutter kick 4 count Descent 2 -decline alternating toe taps 4 ct -lunges 2is1 -incline …
It was a glorious Sunday morning in City Park where 6 PAX gathered for a Vegas style game of chance with no fear of returning home broke (at least not monetarily). Tripleshift was so enthused he showed up one hour early! Apparently trying to outsmart your smart phone regarding daylight …
Warmup Black Jack 21 21 reps of 21 exercises Saddle up with rock Stairs -dips -burpees -calf raises Levee -derkins -prisoner kneel -upward flutter kick 2is1 Wall -donkey kicks -imperial squat walkers (4ct) -plank ups Central Square -alternating toe taps 2is1 -lunges 2is1 -sit-ups Top of Ramp -plank jacks 2is1 …
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 …
Brief warmup… Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea. To the gym… 20-Merk/Calf raises/Monkey H. then a lap 15-…. 10-…. 5-… To the Pavilion Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10 Peoples Chair – 30sec/30 sec w/ air curls To the rock pile… All with rock 15-Curls/Rows/Ov. Press/Triceps 10-… …
