17-Aug-2019 Conditions: low 70s, foggy, damp, very humid A men's breakfast was being held at Blue Rocks Campground so we moved our workout from the Grill to the campground. It is always fun to switch things up a bit. Last week Wichita suggested we try a trail run up to Pulpit Rock from the campground. … Continue reading Trail Run to Pulpit Rock
Warm ups Arm circles, Huggie bears, shoulder stretch, behind the back shoulder stretch, touch your toes Jog in place, side straddle hops The Thang Everyone picks up a universal machine weight. Mosey to basketball court w weight and basketball. One guy has to shoot hoops on both ends of the court while the other guys … Continue reading Somebody Stole Rack Weights from the Gym
13 Aug 2019 The Grill is heating up! This was our third Tuesday morning beat down in a row! Warm-a-rama: Mosey to Volleyball court, threw in some high knees, butt kicks, side shuffles, karaokes, Imperial walkers, Frankensteins. Upon arrival completed SSH, Iron Jacks, Plank Jacks, Peter Parkers, Best Stretch Ever. The Thang: Mosey back to … Continue reading Merkin Madness
10-Aug-2019 Conditions: ~67F; bea_u_tiful morning! The over 55 team kicked butt this morning! Remembered the disclaimer this time. Started the workout with some joint warmups (ankles, knees, hips, shoulders) Warm-a-Rama The warm-a-rama consisted of Jumping jacks, Abe Vigoda, Grass Pickers, Merkins, Mountain Climbers, side straddle hops, and “greatest stretch ever”. The Thang Mosey to NE … Continue reading Geriatric Grill
06-Aug-2019 Conditions: ~70F; Started dark, blessed to see the sun rise. Started the workout with some joint warmups (ankles, knees, hips, shoulders, elbows & neck) Warm-a-Rama The warm-a-rama consisted of Abe Vigoda, Grass Pickers, Merkins, Mountain Climbers, and Toy Solider. The Thang Mossey to NE corner of park (.25m) Pullups, reverse pullups (on swings) & … Continue reading The Grill Gang
03-Aug-2019 Conditions: Upper 60's, Mostly sunny, very humid We had a great turnout with 8 PAX. The Grill is heating up. We had our first weekday workout this past Tuesday and finally got the PAX plugged in to a GroupMe channel. I think the mumblechatter on the GroupMe feed influenced the turnout. The disclaimer was … Continue reading Move!
Started with disclaimer, definitely not a fitness professional.As the old,slow guy wanted to stress importance of core strength for the long haul.Played Archie Bell and the Drells, Tighten up to wake us up,a favorite of high dances 50 years ago. … Continue reading Tighten Up
During some mumble chatter at coffeteria YHC decided to take action and Q a weekday beatdown...a VQ at that! 30-Jul-2019 Conditions: Dark and Humid Warm-up: Flying Sun Gods Sobriety Style, Matt Biondi, Mountain Man Poopers The Thang: Quarter Pounder, holding plank for the 6 at the Starting Line (Sprint to the 25 yards and Do … Continue reading Quarter Pounder and Bear Crawls for breakfast
27-Jul-2019 Conditions: mid 60s and sunny YHC uncharacteristically did not have a weinke or even a solid plan for the day's workout...it was one of those weeks where time got away from me. So what does one do? Run the Schuylkill River Trail and think of things to do along the way. Mosey to the … Continue reading Trail Randorama
Shovel flag planted on a beautiful morning. Disclaimer verbally accepted. Mosey to park entrance. Along the way: butt kickers, high knees, side shuffle, bending, skipping and backwards jogging. Warm - up: IC to 15: imperial walkers, toy soldiers, lunges, grass pickers, Vigodas, SSH, Merkins, Parker Peters, mountain climbers, donkey kicks. 0.0 walk to playground. Runners … Continue reading Hip program
20-Jul-2019 Conditions: mid-70's, sunny 5 PAX posted to the Grill to knock out a workout before the heat rose too high. The disclaimer was given. We continued the Q source with a brief overview of the Jester: Jester – The temptation of the flesh that hinder acceleration. Hebrews 12:1 “Therefore, since we are surrounded by … Continue reading Conveyor Belt
18-Jul-2019 Conditions: mid-70s, damp, 100% humidity 8 PAX joined YHC to celebrate my 55th birthday. F3 is a gift that keeps on giving so YHC thought it would be good to share by doing a 55-themed workout. Mosey to the side parking lot for Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Good Mornings, Side Squats, Best … Continue reading Beaker’s Birthday Beat-down
With many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, … Continue reading Post Spartan Spar
Special thank you to our paparazzi Dr. Seuss for all of the stalker photos.
Disclaimer accepted verbally. Mosey with side shuffle, high knees, butt kickers, bending, skipping, and karaoke. Warm -up: IC to 11 in honor of 7/11 day, (no free slushies here). Imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, donkey kicks. 1/2 lap Indian run around … Continue reading Summer School
We started with a warm up of huggy bears, sun gods, plank jacks, mountain climbers, shoulder taps, and a mosey. The Thang Deconstructed motivators.....10 count motivators then 10 squats, a short mosey and 10 merkins with a plank till the six 9 count motivators 10 squats, short mosey, 10 merkins plank till the 6 8 … Continue reading Deconstructed Motivator/Squat/Merkin Beatdown
29-Jun-2019 Conditions: mid-60s, Sunny, Humid Not too hot at the Grill but plenty humid. YHC awaited the arrival of the faithful -- the usual suspects appeared along with an FNG who was EH'ed by General who did not appear -- naked post! Nonetheless, it was good to welcome this unsuspecting man to the Grill. We … Continue reading Deconstruction
A warm,Misty morning about to become a hot,sweaty beatdown. Warmarama,Sungods, neckrolls,arm circles, trunk rolls, Abe vigodas,grass pickers, imperial Walkers,merkins,side straddle hops. The Thang... Tabata...Eight cycles curls with coupons,eight cycles bear crawl,eight cycles squats with coupons,eight cycles crab walk.Slow mosey around circle Back to Tabata,eight cycles merkins...brutal,run up the "hill" to … Continue reading TnT, Tabata n Trojan,a dynamite way to start your day.
22-Jun-2019 Upper 50s and sunny YHC arrived at the Grill which was a buzz with activity. The local running group was hosting a 5 and 10K race. I avoided being recruited to help set up and awaited the arrival of 3 other PAX. Day’s Thought: “Get Right” – The pursuit of proper personal alignment “I … Continue reading Sprint
June 18, 2019 Mid 60's, humid, pouring rain. Welcome to my 1st Q. Sitting in my car, waiting for 5:30 to roll around, my thoughts were no one in their right mind is coming out this a.m. in this nasty, pouring rain. Well I was wrong. Totally encouraged by the 9 PAX who showed up … Continue reading Splashin thru the Swamp