Beautiful 62 degree, mildly humid, starlit workout. Warm up: 1 mile jog interspersed with lunges, shoulder rolls, side straddle hops) Work out: Tabata style: 20 seconds on, 10 seconds off x 8 (4 minutes total) x 8 'Mercans, LBC, Pull Ups, Bulgarian Squat, Downhill 'Mercans, Tricep dip, Toe drop (lay on back, legs hand off … Continue reading Back Blast: Tabata
5 PAX showed in the gloom for what would become an interesting experiment in upper body endurance. We started with the usual disclosure and moseyed to the top of the drive for warm-a-rama. Ssh, arm circles, huggy bears, monkey humpers, Merkins, and Abe Vagodas the Thang: We started an Indian run. The last man does … Continue reading The Burpee Mile
Date: August 31st, 2017 Qic: Flame PAX: Drop Box, Luigi, Checkmate, Popeye, Buckeye, Thundercat, Uptown Girl, Flame On this glorious morning we are to attempt the 49er, which should be called the 343er ... you'll understand. Mosey 1/2 mile to the warm-o-rama location then: Moroccan night Club, Abe Vagoda, Monkey Humpers, Arm Cirlcles, Huggie Bears, … Continue reading 49er
https://m.youtube.com/watch?v=2sRxJsQhD2w&feature=share Date: 7/27/17 Q..Drop Box Warm up. 1. Mosey 2. 20 Side straddle hops in cadence 3. 20 Abe Vagotas in cadence 4. Arm circles 5. Hugging bears 6. 20 Merkins in cadence 7. 20 Mountain climbers in cadence 8. 20 Big Boy sit ups OYO The Thang 50 yard sprint 10 Burpees, ssh for … Continue reading Trojan back blast.
Math. 6:21 "where your treasure is, there your heart will be also."
The boys kicked off promptly at 5:30 AM, were 'disclaimed' and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in … Continue reading Bustin’ Stones at the Swamp
YHC was blessed with an M that understands. She understands that F3 is making me a better man, a better husband, a better father, better altogether. Just better! So when I spend a little bit of money on some CSAUP thing she just smirks and doesn't yank my chain. Recently I spent some money on … Continue reading For whom the “BELL” tolls …
https://youtu.be/fSmvaoxCmto Capone might have been salty to find out that he was told the workout starts at 5:15am. Then YHC asked him to help install three 40lbs bags of salt on the AO. Since it was an absolutely beautiful morning with 70% humidity is was great to beat the sunrise with three early PAX. (Uptown, … Continue reading A Little Salty!
The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality! The Thang Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 … Continue reading 1776, Lehigh Valley