Conditions: 59 degrees and pleasant Intro Thanks to Cornwallis for filling in. The Q thought it would be better to miss warmup than pull a Flight Risk mid-workout. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 20 IC Wood Choppers X 20 IC Imperial Walkers X 10 IC …
Condition: Perfect 58º 23 PAX came out in the gloom for a Saturday beat down. I sent out a couple of cryptic messages the day prior to hint at what we might be doing this morning. We were all greeted by a wonderful tribute to Towns as we arrived for the workout. Being reminded of …
Conditions: 49º Warm Up SSH x 25 IC Woodchoppers x 25 IC Merkins x 20 OYO LBAC x 15 IC then reverse LBC x 30 OYO Indian Run with 2 push ups to school bus circle Dora 123 Merkins x 100 LBC x 200 SSH x 300 Indian run to Vacant lot at Fair St …
Intro Searching for a new challenge YHC ran across this workout called B.O.M.B.S. that several Midlands AO’s have tried. YHC noticed that the reps varied for the exercises between the different posts except ……..the 100 Burpee start. It was tough but F3 Camden has officially completed the BOMBS workout staying true to form! Good work …
A throw-back to Hope Solo’s previous Qs, we brought back an even more difficult version of the Battle of Pine Street Hill. A great group of 21 PAX joined the Q on a perfect morning—50 degrees, light breeze, and no humidity. There were no excuses for poor performance…except Cup, Easter, and The Masters. Warm-A-Rama: All …
Conditions: 40 Degrees and Crisp! Intro Good Morning. I’m not a professional. Modify as needed. Let’s get started. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO Mosey to Corner of Fair and Rectory Burpees X 5 OYO Run to Corner of Fair and Chesnut Lunges X 10 IC Run …
Conditions: 49 and airish Intro: I was going to originally title this workout 4X6 TRAIN, but after the complaints of gunfire from the locals, I felt that 21 Guns was more appropriate. 21 Pax showed up on this cool morning to try something different. We introduced the use of timbers into our workout but it …
Conditions: 64, wet Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse Squats x 25 IC Captain Thors x 10 (1 BBS, 4 American Hammers = 1) ATM’s x 20 IC (10 shoulder taps, 5 tempo, 5 regular) The Thang Bataan Burpee March …
Hank Green “Dufresne” March 22,2018 Theme: Tribute to William T. Redfearn IV (Towns) Present: Bolt, Wojo, Skipper, Flight Risk, Sully Timber, Snookie, Cornwallis, Stats, Abacus Mayplant, Hope Solo, Neon, Mayhem, Sacagawea, Dufresne Pot Hole 17 total Disclaimer COP – Warm Up SSH X 12 IC Merkins X 12 OYO Wood Chopper X12 IC LB Arm …
Warm Up 1) Side Straddle Hops in cadence: 15 4) Empirial Walkers in cadence: 15 2) Wood Choppers in cadence: 15 5) Squat on your own: 15 3) Little Baby Arm Circles in cadence: 15 forward & 15 backward Groups of 3 people for entire workout 1st Base = at the Fountain Arms Legs Core …