Conditions: Perfect The Warmup: 15 SSH IC 15 Imperial walkers IC 15 Frankensteins IC 15 Through the Tunnel IC 15 Arm Circles IC The Thang: Station 1 With blocks, 25 curls 25 overhead press Station 2 picnic tables, 25 box jumps 25 dips Station 3 pull up bars perform 5 pull ups each round. Station …
Conditions: 60 and Damp Warmup: 20 SSH IC 15 Imperial Walkers IC 15 Through the Tunnel IC 15 Frankenstein’s IC The Thang: Mosey right on Bethel Church Rd. run down to Fox Hall : 20 merkins 30 Squats run down to Circle Drive 20 merkins 30 Squats Right on Briarfied: 20 merkins 30 squats Right …
Conditions: Clear and cold 30 degrees The Warmup: 20 SSH IC 20 Imperial Walkers IC 20 Frankenstein’s 10 LBAC front IC 10 LBAC back IC Hamstring Stretch 30 seconds The Thang: 1 lap around football field @ Picnic area Abs: 50 flutter kicks IC 40 X Factors oyo 30 Lbc’s oyo 20 Iron Crosses …
Conditions: 52 and overcast The warmup: 25 SSH IC 15 Imperial walkers IC 15 Thru the Tunnel IC 20 Mt. Climbers IC Lap around parking lot The Thang: Grab blocks and mosey to far side of field 25 yard sprint 50 Squats and return/ hold plank 25 yard backwards sprint 40 big boys and return/ …
Conditions: 70’s and light rain The warmup: 20 SSH IC 15 Imperial walkers IC Little baby arm circles 10 Front IC Little baby arm circles 10 back IC Through the tunnel 15 IC run to end of parking lot and back The thang: With blocks 25 overhead presses oyo 25 Curls for the girls oyo …
Conditions: low 70’s and Humid The warmup: 15 SSH IC 15 Imperial Walkers IC 10 little baby arm circles Front IC 10 little baby arm circles back IC 15 butt kicks IC The Thang: Grab Blocks and Mosey to Field. 20 Curls for the girls oyo 20 overhead presses oyo 20 weighted Squats oyo 20 …
Conditions: Mid 50’s and Clear The Warmup: 15 SSH IC 15 Imperial walkers IC 10 little baby arm circles front IC 10 little baby arm circles back IC 15 Through the tunnel IC The Thang: 3 station circuit Station #1 10 burpees oyo 20 big boys oyo 20 Lbc’s oyo 20 V-ups oyo 20 Squats …
13 pax showed up for what was sure to be another Flawless and well thought out Q From Stretch. Unfortunatley Stretch couldn’t make it so they had to settle for another spur of the moment Block beatdown from Bindi. Conditions: 49 and damp The Warmup: 20 SSH IC 15 Imperial walkers IC 15 Merkins IC …
Conditions: mid 30’s and clear The warmup: 16 SSH IC 16 Imperial Walkers IC 16 Little baby arm circles IC Front 16 Little baby arm circles IC Back 16 Through the tunnel IC The Thang: Mosey to bottom of parking garage perform 10 merkins and 20 Freddy Mercuries at every level all the way to …
The Warmup: 20 SSH IC 15 Little baby arm circles Front IC 15 Little baby arm circles Back IC 20 Imperial Walkers IC 15 Through the tunnel IC 15 Burpees OYO 400 meter run The Thang: 25 Merkins OYO 50 Big boy sit- ups OYO 100 Flutter Kicks OYO 400 meter run 25 Merkins …
THE WARMUP: 20 SSH IC 15 LITTLE BABY ARM CIRCLES FRONT IC 15 LITTLE BABY ARM CIRCLES BACK IC 20 IMPERIAL WALKERS IC 15 THROUGH THE TUNNEL IC 400 METER RUN THE THANG: 25 CURLS 4 THE GIRLS WITH BLOCK OYO 25 LBC OYO 25 OVERHEAD PRESS WITH BLOCK OYO 25 IRON CROSSES OYO 25 …
conditions: rain and more rain Q started promtly at 0530. immediately headed for cover to the parking garage next to Lowes. This has become a local hammer hot spot since our normal ao is shut down. The warmup: 20 ssh ic 10 little arm circles front ic 10 little arm circles back ic 10 imperial …
16 pax converged at hammer on a beautiful February morning. Conditions: 62 degrees with overcast. Rain held off. The Thang: Warmup- 15 SSH IC 15 IMPERIAL WALKERS IC 15 MT. CLIMBERS IC 1 mile run with burpees. every 1/4 mile did 10 burpees 20 lunges, 10 each leg. Hold plank while waiting for 6 sprint …
The Warmup: 15 SSH IC “sort of” 10 Imperial walkers IC 10 merkins IC Mosey to bottom of Briarfield The Thang: Each pax parterned up at bottom of Briarfield. One pax would run uphill to stop sign and back. The other did 100 Merkins, 200 big boy situps, and 300 squats. On a rotating basis. …