Hump day run
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.
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AKA Flying Squirrel
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 …
Remnants
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 …
Good Times
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 …
Dogs, Tabata, FNG, and a Starsky
04-May-2019 Mid 50s, cloudy and damp Ditto hunting turkey, Pocahontas running the Philly Broad Street race, Mr. Green up to his eye balls in the Spring rush at work, Taps being Mr. Mom, Teardrop has a migraine, Ringworm, not sure, probably hunting, Apollo MIA, Mr. Clean possibly recovering from last week’s Spartan Beast, Pilates moved …
Sixers
The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76. Disclaimer given and accepted. Mosey to the basketball court for the … Warm-A-Rama Morrocan Nightclubs x 10 ic Abe Vagodas x 10 ic Grass pickers x 10 ic Plank x 1 minute Peter Parkers x 10 ic …
One more charge up Boyant Hill….
4 PAX for the 3 mile Pre-Ruck around Phoenixville Conditions: Humid, 54 F, Cloudy Disclaimer Warm Up: -Abe Vigodas IC x15 -Parker Peters IC x25 -IW’s IC x25 -SSH’s IC x20 Thang: -Mosey to Boyant Hill -Jacob’s Ladder up the hill for increasing Jump Squats x7 (Total distance ~1.5 miles)…planking for the 6 -Mosey to …
Backblast from April 30, 2019
Sorry for the short backblast. I have forgotten a lot of what we did. Had a good warm up with some moseys. Had a pretty kick butt workout followed by some Merry and a circle of trust and some praise and prayer time. If you don’t know what we did then you should have been …
Dirty Trojan Mac Deuce
02-May-2019 Low 50s; foggy and damp Four PAX present for the disclaimer. We moseyed off to the other side of the parking lot as YHC disclosed that today’s workout was a repeat of Saturday’s Grill workout. This is one advantage of straddling different AO’s. Warm-a-rama: Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, …
Tabata time!
Reeves Park, Phoenixville, PA, USA Saturday, April 27, 2019 Conditions: Sunny, a bit windy Disclaimer 13 PAX including 2 FNGs Warm-up: – Mosey around the park – In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH The Thang: Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought …