At 5:15am, there were three of us in attendance for our 5K run. An excellent way to start the day. Conditions – a crisp 23 degrees and calm, low cloud cover reflected neighborhood lights giving us decent visibility at that hour. Warmorama – (IC) SSH, Merkins, (OYO) Abe Vigodas, Casey Kasums, Neck Roll, Trunk Roll …
Only two for the second indoor workout. Warm-up: OYO -trunk rolls, neck rolls, and hamstring stretch. IC – SSH, Abe Vigodas, side lunge, grass pickers, imperial walkers, Merkins, Peter Parkers, mountain climbers, calf stretch. Alligator crawl to The Thang. The Thang: One partner on the weights while the other partner jumps rope or holds low …
YHC was super excited to see Iocca this morning after a grueling Dr. Suess workout yesterday that left him splashing Merlot. He was mumbling something about paying us all back as he planned on running us hard at an upcoming workout where he would take the Q. YHC decided to pre-deliver an enhanced running workout …
The flatulence was flying and the disclaimer was rhyming. Must have been all that cheap beer we picked up at the beer exchange and consumed to drown our sorrows over The Eagles. (Who brought the Natty Light? Cheap bastard.) Warm up: IC – SSH, imperial walkers, side lunge, Abe Vigodas, grass pickers. OYO – leg …
3 PAX posted for a 3-ish mile ruck through downtown Phoenixville – brisk pace, crisp air, and beautiful start to the morning. Given the cool temperatures…rounding up to 20 degrees would be generous…we hypothesized a small, but mighty showing for the beatdown… …but we were wrong. 11 PAX strong including 1 FNG (welcome Abacas) …
12-Jan-2019 18 degrees, clear, no wind YHC arrived at the Grill and began to have that sinking feeling that I would be solo. 7:00 came and went. I was beginning to do stretches and warm up in preparation for a solo run when Mr. Green pulled up a few minutes later followed by Wichita. I …
Warm up: Mosey to the end of the driveway. 1. Side straddle hops 15 in cadence , 2. Abe Vagotas-10 in cadence , 3. Grass pickers, 4. Peter Parker’s, 5. Murkins, 6. Mountain climbers. The “THANG”: Mosey to the pavilion by the football field. 10 count dips on the bench ( each pax for …
NOW YOU KNOW YOUR ABC’s Conditions: 24 degrees and windy, c-c-c-cold until we ducked behind the church to get out of the 8mph wind. Clear morning, bright stars, best time of the day! Attempting to follow an ABC acronym, YHC scoured the F3 site for an alphabet soup of new exercises. The PAX seemed thrilled …
Slushy morning made the Superman’s MORE FUN! via Andy Stanley’s video series: What makes you Happy? Happy Principle #1: NO THING: Happiness is about WHO(S), NOT WHAT! No THING can make us HAPPY! Warmuparama: (~8 min): circle warm-up in synch: 10 count: OYO: head rotations, big arm circles, trunk rotations, runner’s stretch, IC: Abe Vigodas, squats, …
Flag planted. Disclaimer accepted. Warm -up: OYO – neck rolls, trunk rolls, arm circles, and huggy bears. IC – SSH, side lunge, grass pickers, Abe Vigodas, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, and calf stretch. The Thang: 4 Corners Ladder. 5 rounds of Progressive circuit of 10 reps, 20 reps, 30 reps, and …