OldLVA few months ago I was contacted by a man that goes by the F3 name of Sunspot. Sunspot recently moved to Mount Joy, PA and wanted to know how far away our workouts are. Too far to commute. So what does #thatsomebody do? Starts his own AO. I decided to help get them started …
11 degrees, no wind disclosure warmarama: SSH, mountain climbers, imperial walkers thang 1: 75 percent Run speed length of parking lot and back/ 10 merkins, 5 burpees Down and back again: 20/ 10, and again: 30/15 mosey to pullup bar for thang 2: morning call: take turns on pull-ups to failure, rest of pax performing …
In-TEN-sity Workout 10 of each exercise then lap around playground and 1 minute plank after each exercise: Warm up: 1. Side straddle hops in cadence 2. Goof balls in cadence 3. Grass pickers 4. Monkey humpers Workout: 1. Sprint to 4 scissor jumps 2. Elbow Plank with leg pulses – 10 each leg 3. squat …
For the first time i can recall we used the amphitheater for shelter from the wind. The gust were a little much at temperatures in the teens. This played well with the theme of the workout, be a light onto the world. Moseyed to warm-a-rama. LBAC – x20 BBAC – x20 Huggy Bears – x10 …
Christmas day special: The Pax decided that our little ones would probably sleep past 6:15 a.m. so we decided “why not?” While reading the story of the first Christmas from Luke 2 the Pax planked. Periodically, the Pax broke plank to act out the story. E.g., down on one knee for lunges when the text …
Warm-a-rama Side straddle hops, grass pickers, arm circles, mountain climbers The Thang Escalation by 4s: 4 merkin- run- 8 merkings run 12 merkins…. Repeat until 16 Swap out the merkins with burpees and repeat the climb to 16 Mosey to pavilions and swap out the merkins for pull up, “hang or bang” running between …
December 12, 2017 at THE SWAMP Twas a chilly morning in the marshy meeting place of the bears, also known as Macungie in Lenni Lenape tongue Five posted for a burner Disclosure and mosey WARM-O-RAMA SSDs, arm circles, monkey humpers, merkins, lunges Mosey THE THANG PAX sprinted to end of road. Then painful 10 – …
Tuesday, December 19, 2017 at THE SWAMP Four PAX rolled out of the fartsack looking to burn some cookie calories. 6:31 disclose and mosey WARM-O-RAMA Arm circles, sun gods, grass pickers, monkey humpers, merkins Mosey THE THANG The PAX jogged to the service road with 4 telephone poles to be used as guidance to switch …
Start on time end on time! YHC rolling in on the dot, welcoming the PAX and starting the disclosure from the moment car door owned. It was a dark and brisk morning in the low 30 degrees and practically no wind. That makes for prefect workout weather. Mosey from the shovel flag about a half …
Warm-up: Pax runs ~150 yards then everyone does merkins until the first guy completes 35, repeat run and merkins until first guy completes 30, repeat until 25 and so on until zero. The Thang: Broke up into two teams of 4. Teams alternate running two laps for a total of ~ 1/4 mile. Meanwhile the other team …