Alone but with integrity – from Kenna Brah
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
Westward Ho!
KB & the Frac – from Fracsac
Kenna Brah was excited to see YHC, so excited that he immediately started doing burpees upon seeing me. “Could this day get any better?”, asked my inner awesome voice. YHC quickly remembered to give a disclaimer, then figured my older brotha from another motha might need a little warmup. So …
Ho’ing in the Rain – from Logo
5 pax came out for a wet Ho. Warm up: side straddle hops, Abe vigodas, grass grabbers, hillbillies, arm circles. Then we lined up and sprinted the parking lot, then backpedaled back to the start. Stopping at every tree to do an exercise: 5 burpees, 10 merkins, 15 squats, 20 …
Just Chillen’ (literally) at The Ho – from Baywatch
Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup. 25 SSH IC 20 Mountain Climbers IC 15 …
Westward Ho—down R.E.S.P.E.C.T – from Bolt
Warm-o-rama SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps(all 20x), self love (10); Toy soldiers, Hillbillies (15x) Frac rules enabled (plane coming in=pause the current exercise for 5 burpees then resume whatever was going on (2X) Rochamburpees winner does merkin/loser burpees and ties both do merkins, …
Sweetness at the Ho – from Fracsac
Westward Ho needed some love, so YHC stepped up and snagged the Q. Arrived a little early to get some burpees in, because that’s kind of what I do…. Luckily Mahatma pulled up, keeping it from being the loneliest site. Disclaimer given. Warmup with usual stuff. The Thang: Pax 1 …
No-Show Ho – from Logo
A lone dissident staring down a line of tanks in Tiananmen Square. Alex Honnold Free Soloing El Capitan. Neil Armstrong’s Giant leap for mankind. Add one more to the list of solo accomplishments seared into our collective consciousness – Logo’s Solo Q at the Westward Ho. Warm up: Side straddle …
8 Counts Steal the Show – from Fracsac
YHC and Hokie took on the Westward Ho on a slightly muggy but dry morning. Started with a mosey to the pier, where the warmup happened. 15 x 8 count BB’s to round it off with some burpees as planes passed overhead. Mosey back to the parking lot for a …
4 Good men making a better world – from Kenna Brah
Warm up Light Jog, Butt Kicker, High Knees Hillbillies 30x Toy Soldier 30x Arm Circles 30x each move Rnd 1 3 Rnds – 1 Min each ( 15 min ) 1. 4 Cones Jog around 2. SSH 3. Left/Right Over Cones 4. Straight Sit up – Arms out Rnd 2- …
Frac’n Awesome – from Fracsac
YHC arrived at the AO a little early to take part in the planned pre beat down prayer that was set up and supposedly hosted by one of our resident preachers. Being it was YHC and Kennah Brah that posted, Kennah Brah donned his preachers hat and led an outstanding …