YHC pulled into the parking lot to find Patches from Lancaster, PA revisiting our beautiful city for his work. Surf n Turf brought his jump ropes so it was perfect conditions for some triple checks.
COP – various warm up exercises
Triple Checks – few rounds of triple checks with the jump ropes/mosey around parking lot as the timer. P1 and P2 rotated various kb exercises.
Numbers, names, Patches took us out. It is always nice to see visitors come back to our AO and post.
4 men posted on a cool morning to get their kb beat down in.
Mosey around parking lot then some COP.
Tabatha workout – 20 seconds on, 10 seconds off, 6 sets per exercise. Exercises rotated between upper, lower and core body.
Numbers, names, Surf n Turf took us out.
YHC was rolling in real hot while Opus led the rest of the PAX with some COP. Corned Beef brought some jump ropes and other toys. The PAX decided to setup some stations in front of the school and do a circuit workout. Rinse and repeat with mixing in different exercises.
Mosey back to flag for some ring of fire squats and some GRAMS.
Spit joined us at the end of his 9 mile run.
Numbers, names, Spit took us out.
Good 2nd F at the Local Cup
4 men posted today for a kb complex workout.
COP – various warmups
KB Complex – combo exercises targeting multiple muscle groups
Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds.
Complex 2 -thrusters, jump rope as timer
Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds.
Some GRAMS to close out
Numbers, names, Corned Beef took us out.
5 men posted for Raider Run/Ruck, 3 ruckers and 2 runners. The ruckers did the Giles loop and runners did the Craney Island loop.
Numbers, names, Bam took us out.
Good turnout on a nice Wednesday morning for some kb action.
Mosey around parking lot then some COP
EMOM – every minute on the minute
The Q calls out the exercise and reps, the PAX does it every minute on the minute. Exercises rotated between upper, lower and core exercises. Rinse and repeat until time.
Yard sale led us on some boat canoes, some GRAMS to close out.
Numbers, names, Corned Beef took us out. Great mumble chatter as usual.
5 gentlemen posted this morning for a variety of iron implements.
COP – various warmup exercises
Circuit – setup 5 stations with the jump rope as the timer. Other stations rotated between upper body, lower body and core exercises. Rinse and repeat until time.
Good mumble chatter. Some GRAMS to close out.
Numbers, names, Corned Beef took us out.
3 men braved the rain and chilly day to get some kb beatdown. The PAX got under the overhead bus cover to start the workout.
COP – various warm up exercises
KB stations – 3 stations (upper body, lower body, core). Rinse repeat, change exercises every 3 rounds.
Numbers, names, Surf n Turf took us out.
3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end.
COP – variety of warm ups
Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back
11s – kb swings and clean&jerks
Some GRAMS to close out
Numbers, names, Surf n Turf took us out
3 men posted for some circuit training this morning. YHC and Corned Beef brought our clubs for the circuit.
Surf n Turf led the COP
Circuit – various club rotations with some KBs and jump ropes thrown in there.
Some boat canoes and GRAMS to close out.
Numbers, names, Corned Beef took us out.