Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) … Continue reading The Magnificent 7 Rides Again
At 5:30a, it was 72 degrees and humid, but the three of us were just glad to be out on this slightly post-holiday weekend. Warmorama – (OYO) Casey Casums, Mod Neck Stretch, Trunk Roll, Toe Touch (IC) Mountain Climbers, Peter Parkers, Merkins, Side Lung, Forward Lung, Mosey 1 ½ times around the building with some … Continue reading Three Amigos
Apparently we still needed rain but it didn't dampen our spirits. Cool to see a fresh car in the parking lot; Isosceles from Toledo Ohio posted, in town for family and vacation. Conditions: 68 degrees, intermittent drizzle. We jumped on it at 5:30. Warmorama – (OYO) Casey Casums, Mod Neck Stretch, Trunk Roll, Toe Touch, … Continue reading Yup, Still Raining
Though it didn't appear that pleasant at 5:15, the WMRP (Wednesday Morning Running Pax) was ready to rock. Conditions: 68 degrees, slight drizzle Warm up: SSH, Abe Vigoda YHC picked up Q duties as we opted for some hills, carving a figure 8 route in the neighborhood, finishing with 4.01 miles under our belts. Mary: … Continue reading The Hills Are Alive…
Warm up light jog around the parking lot The Thang “ Ran 3.75 miles. started at a normal 10 minute mile jog and increased the pace throughout the distance. Called out intervals doing sprints while counting down from 10-1. Increased the pace from 10 to 8.7 minute mile. Finished with a light jog to the … Continue reading Pace challenge
Disclaimer given,Warmara:neckrolls,trunk rolls,arm rolls,arm circles,Abe vigodas, cotton pickers,merkins,left plank,right plank,calf stretch,side straddle hops. The Thang,we did a cot after the ruck to include our fng, Quadzilla,named for his quadruplet 3 year olds.We we're all in … Continue reading Twice the trust at the Hive
We were privileged to have Uptown Girl bring his Tabala and Coupon to Q the workout this morning, especially since a few of us did not have a clue what that was. Be that as it may, we hit it up at 5:30 sharp, no longer in the gloom at that hour. 63 degrees and … Continue reading Tabata for Breakfast
Beautiful 46 degrees with the moon in sight and the sun rising at 0515. Simple workout today. 10 min mosey warm up shuffle to base of hill. 10 full stride repeats 20 second full stride up hill not full sprint. 45 second jog / walk down hill Rinse and repeat × 10 Mosey around fire … Continue reading Rip It and Grip It
Beautiful morning after the storm. Sunrise and full moon at the same time. Dislaimer. Warm-up: IC - imperial walkers, toy soldiers, grass pickers, Abe Vigodas, side lunge, huggy bears. Mosey to front of church - side shuffle, butt kickers, high knees, touch the ground, karaoke, backwards jog, and skipping. The Thang: Speed: - 6 hill … Continue reading 3S2T
You know we’re getting closer to summer when we start in the gloom and finish at sunrise. A short-lived 55 degrees this morning, with clear skies in the gloom. Men at the ready, disclaimer agreed upon, we jumped on it at 5:33. Desktop made a drive-by appearance at about 5:40. Conditions: 55 degrees and clear, … Continue reading Sunrise Finish
Warm up SS HOPS, Abe Vagotas, streching, shuffle run to the stop sign. The Thang. Run to route 100 and return to starting point. Picking up the pace and changing direction for a nice hilly finish. ended with countarama, NameOrama and Circle of trust.
Drive-by disclaimer, literally. 1 Corinthians 16:13 - PAX had it memorized by the end of the workout. Warm up: IC x 16- imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH. The Thang: partner Dora with 2, 15 LB. dumbbells: cumulative reps to 80, flapjack at 20. Exercise 1: Curls and mountain climbers. … Continue reading What happened to spring?
Great morning for a work out, cool and clear and the grass wasn’t even that wet. We were joined by Satellite from Birmingham AL who was visiting his parents in Whitehall. Great to see Dial Up, and Iacocca made an appearance as well. Disclaimer agreed upon, we jumped on it at 5:30 ITG. Conditions: 59 … Continue reading Fresh Faces
Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world's greatest stretch. The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute … Continue reading New Math at the Trojan
Warm up SS hops, Abe Vagotas, grass pickers in cadence. Streching. The Thang. Ran 3 miles and returned to the starting point for a 200 yard walk cool down, some stretches , countarama, NameOrama and Circle of trust.
It was a beautiful morning at the Swamp where 9 of us gathered. Warm up Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire The Thang Squat jump burpees sprint back Catch me if you can - Partner A Crabcakes and Partner B Crabwalks Dercan off of … Continue reading AKA Flying Squirrel
Friday May 3 at 5:30AM A true case of 'showing up is half the battle'. 3 amigos Friday morning, DS and LH recovering from Sunday's 1/2 marathon and YHC on the mend from bruised ribs and not having Q'd for a month. But we brought what we had any how and CTHT. With disclaimer agreed … Continue reading Remnants
Beautiful weather, perfect morning for exercise. Disclaimer accepted. Warm-up: IC x20- imperial walkers, toy soldiers, dis lunge, grass pickers, SSH, Abe Vigodas, Merkins, shoulder taps, Mayweathers, peter Parkers, mountain climbers. Mosey around building - side shuffle, high knees, butt kickers, touching the ground and skipping. 30-30-30's up the hill x3. Pullup station 3 x3 while … Continue reading Good Times
It was nice warm morning at Faith Church for the 3 PAX that gathered. Warm up •Neck rolls,Trunk rolls, Abe vigodas, Grass pickers, Peter Parkers, Mountain climbers, Calf stretch, Hamstring stretch Mosey- one lap around the the church Cinder block party- Curls, side to side hops, military press, lunges Mosey Hill sprints - Round 1 - sprint/mercans, Round 2 - … Continue reading A Few PAX Friday
Disclaimer and LOF conditions briefly explained and accepted. Theme - What makes a man? Warm up: IC - imperial walkers, Frankenstein, reverse Frankenstein, side lunge, grass pickers, Abe Vigodas, SSH. OYO - neck rolls, trunk rolls, leg swings, quad stretch, calf stretch. The Thang 0.0: Obvious response to the theme question is man-makers. So PAX … Continue reading Boo Boo’s LOF workout