03/21/2023 - Swamp - Swamp Creatures
Lovely day at the Swamp. Bunch of patient and hard-working PAX. Warm Up. The Thang. Coupons. Pair up; 20 reps lifting while partner does the abs, then switch. Squats …
Pax: Drop Box
03/15/2023 - Willow Ruck/Run - Blustery Beatdown
5 pax assembled 5:30 am for a windy Wednesday morning beatdown at Willow Lane. Warmo Rama: 10 each in cadence arm circles, Michael Phelps, side straddle hops, toy soldiers, empirial…
03/11/2023 - Ranch - CORE CAMP
CORE CAMP – 3.11.23 Conditions: 37º, light drizzle & light breeze. All in all, a pleasant morning, made that much more as Monopoly, up from TX, dropped by for the…
03/08/2023 - Willow Ruck/Run - Started in the Dark and Ended in the Light
Conditions: Cold, mid-20’s, windy in some spots. Early Bird Special (EBS)- 3 PAXs met at 5:15 at the WaWa and ran down to the AO Started promptly at 5:30 all…
03/07/2023 - Swamp - Bucket of Fun
Early Morning Men’s Workout, Allentown, PA Warmup: Seal claps, overhead claps, Side straddle hops, jog in place, high knees, butt kickers, boxing trot Stretch: Swan dive x 2 More warmup:…
03/18/2023 - Ranch - Head, Shoulders, Knees and Toes
It was a lovely day for nasty beat down! Warm-a-Rama Reach for the Stars, OYO Neck Rolls, 5/side, OYO Trunk Rolls, 5/side, OYO Seal Claps, 10, IC Overhead Claps, 10,…
02/28/2023 - Swamp - Swampy Swamp Deck
Conditions: 35°, somewhere between rain and snow and slush greeted 3 of us for a 3.1 mile EBS. 3 more joined us for the beatdown. YHC was looking for dryer…
02/22/2023 - Willow Ruck/Run - Mid week run. / ruck
clear dark 26 degrees Started out with warma rama with Michael Phelps, Merkins,!toy soldiers, hill Billy’s, goof balls. thang: 3.6 mile Wei’s loop run while hot shot did the ruck…
02/21/2023 - Swamp - No Worries
Warm a rama: SSH, IW, Toy Soldiers, side lunge, MN, Shoulder taps, plank jacks, lunges LETTER sets W Wheel of Merken O Obama R Rt 66 (monkey humpers) R…
02/08/2023 - Willow Ruck/Run - Gloomy mid week run/ruck
Warmarama: 10x each I’m cadence for each. Neck role, Trunk role, Sidestraddle hops, imperial walkers, merkins, Moroccan night clubs, Michael Phelps. The thang: run- 3 mile Weis loop. Everyone except hotshot…