Near perfect running weather dry and 30°. Your humble corespondent arrived at 6:15 to do a 45 minute out-and-back course. I headed out of the Cedar Beach pool parking lot across the street to the Rose Garden. Headed out all the way over to Trexler Park up the hill and almost ended up at Wegmans. …
Backblast from 1/22/19! Sorry for the late post! It was a very cold morning somewhere around 9 degrees. We all layered up in warm winter gear. We definately broke a sweat despite the cold. Lots of Warm-up included….Mosy, 10 side straddle hops, 10 sun-gods, 10 monkey humpers, mosey to the telephone poles. sidesteps(both directions). lunge …
26-Jan-2019 22 degrees, clear, dry Two PAX manned the Grill to serve up a 3-Alarm special order. Warm-a-rama: SSH, Sun Gods, Abe Vigoda, Hillbillies, Plank Jack, Peter Parker, Best Stretch Ever, Side Squats The Thang: Suicide Run (3 cones set ~ 30 yards apart) X 2 3 Alarm Recovery run between locations Band Stand …
Eight men posted to The Bee Hive for the return of Flame from vacation. I’m not going to lie, it was a struggle after over indulging on a Disney cruise for seven days. #thestruggleisreal Three men did a #preruck and one did a pre-run before the workout. Warm-A-Rama SSH x 15 ic Abe Vagodas x …
8 PAX turned ice to water in the Blast Furnace on Saturday AM. What started out cold had the group begging for ice by the end of the beat down. Tandem Q by Hotwire (F3 Charleston) and Boyant consisted of the following fun activities: Disclaimer Warmup 1/2 mile warmup lap High Knees (IC) Arm Circles / …
The cold snap broke in a major way this morning but we were stuck under the pavilion the whole time since the rain was coming down hard. Disclaimer covered and accepted WOR – huggy bear, neck and trunk roles, best stretch ever, abe vigado, grasspickers, ssh, seal jacks, bird dog , Alabama ass kickers, prom dates, …
Started with light stretching of the neck, arms, touching toes, huggy bears. Getting the heart rate up and warming the muscles: Skip in place, football drills: stomping in place, turn left,front, turn right, front and drop! More stretching now that the muscles are warm: Right side: Warrior 1, warrior 2, into a plank Left side: …
Four of us gathered this morning in a balmy 29 degrees for some interval work. Downsize led the disclaimer and short warm Rama. YHC lead interval training. One mile Mosey, followed by 4 sets of 5 minute intervals at threshold pace. 90-second recovery. Prayers for all of the common battles and struggles of the day …
PAX, 5 and 2/3 PAX enjoyed a thrilling, black-iced, half mile, vacation from our beloved Blast Furnace to Phoenixville’s newly christened tertiary location dubbed “Da-Club”! Sadly, Hersch and an FNG (Tardy) spent just too much time pampering themselves before arriving and missed the workout. Thus, please give Tardy, the newest PAX a warm welcome! …
Downsize, Iacocca, Uptown,Cougar,Longhaul enjoyed an invigorating workout on a calm ,dark January morning at the Trojan.We warmed up,then moseyed around the circle interspersed with burpees,merkins,shoulder taps,lbcs,ww ones,Peter Parker’s etc.The number of exercises we’re determined by the date,which was wrong and confused things a bit.We mixed it up with wall sits and balls to the wall …