Work out: 1 mile run to Citadel Park: 35 – LBC, Situps, Mercans, Russian Twists, Rocky Situps, 20 Wide Arm Mercans, 10 Close Hand Mercans, 35 Dips, Squats, 10 Pullups Repeat Increased each rep by 5 Repeat increased each rep by 5 3/4 mile run back to park
Conditions – Breezy?? Not bad… 19 PAX circle up around 1 man at the tennis courts for some round ball action. That 1 man is serving fast but the volleys are quick. 40 Prayer Squats 40 LBC’s 5 Double Merkin Burpee’s 40 Overhead Shoulder Presses 5 Double Merkin Burpee’s 40 Little Arm Circles 5 Double Merkin Burpee’s …
21 Pax decided to #getbetterbebetter at the historic #Brickpile, which draws its name from the remnants of the original Dreher High School, established in the 1940s between the suburbs of Melrose Heights/Oak Lawn and Heathwood. While #historyiscool and I could go on, I’ll spare the lesson. This was a sort of homecoming for YHC; however, …
Thanks to a calendar malfunction, YHC had planned on smartsacking this one out. Luckily, Serena is meticulous about checking up on Qs the night before. Also luckily, YHC’s been carrying a speed-work plan around in his back pocket for awhile now (boy that thing has gotten sweaty). The Thang: Easy pace: Olde Knight > Old …
Conditions – humid, but not terribly hot The YHC decided today to keep everything tight today – in a small area anyway, for those of us that could not do much running. We started off on a slow mosey over to behind the school the typical place that a lot of workouts start at the …
YHC noticed the Thunder PAX have been branching out and diversifying the workouts lately. Not being the creative type, YHC decided to take the opposite approach and throw it back to a Thunder staple and YHC’s favorite 5:30 a.m. pastime: running through the streets of Shandon, doing burpees in intersections. The Thang Warm-up lap around …
F3 Nation– On September 11th 55 teams from F3 Nation will find their way to Grayson Highlands State Park in Virginia and begin the 2015 edition of the Blue Ridge Relay. Congrats to everyone for a) getting registered; b) getting physically prepared; and c) trying to keep your teams together. (C may be the most …
POSTED FOR CESSPOOL: 9 Pax arrived at the #Spur for the AO’s first midweek workout. Expectations were high yet the pax were fearful for a monumental beat down with Chaser expected to lead. However a late night call to the bullpen due to Chaser’s M’s illness afforded the unsuspecting PAX their first Co-Q lead by …
9 #Stumble PAX chose to start their week by running some hills in the hood. Conditions were hot and humid. Total route was around 4.7 miles, but some extra credit along the way pushed it to 5 flat for some. Right on Olde Knight out of AO, Right on Galway, Right on Saye Cut, Left …
11 Pax showed up for YHC’s 2nd Q at Swampfox……..several minutes into it and everyone wanted to know how the bricks ended up in the park. Conditions – 74 and very Humid The Thang: Jog to Front of School and Circle Up 20 SSH IC 20 Squats IC 25 Merkins OYO Jog Down Coker to …