7 or 8 Men (the mind is the first to go) posted on a beautiful Thursday morning. 4 ruckers and 3 runners. Corned Beef lead the ruckers and the runners ran. I assume the runners went about 3.5 miles and the ruckers went 2 to 2.5. Corned beef and Mustang kept the ruckers going at a pretty good pace. We met back in the parking lot for numberama, namearama and the prayer.
Author: Yard Sale
-
4 Corners of Pearsons Corner
5 men posted on a beautiful fall 50 degree morning. Yardsale warmed us up with a mosey around the parking lot, hillbilly’s, SSH’s, LBC’s, hand release merkins, heels to heaven and probably a couple others. Todays challenge was to do 20 reps in each of the 4 corners and have each exercise be different. The 5 guys took turns calling out the exercises. We were running out of options we could think of when we ran out of time. We finished up with a circle of fire (10 merkins for each guy). Numberama, Namearama and Surf & Turf took us out. The mumble chatter was a lot of fun this morning. We learned a lot of things not to do or say to your wife but not many tips on what to actually say or do. Maybe next week
-
Rainy and Drizzly
Three men showed up on a rainy and humid September morning. Yardsale took the Q but all 3 had input. Yardsale warmed everyone up with side straddle hops, arm circles, hillbillys and a few others. To get out of the rain we did a couple rounds of triple checks in the courtyard followed by 11’s at the flagpole. Next was some 4 corners with the PAX taking turns on who chose the exercise. We were sure to hit the upper body, core and lower body each time around. As usual Mustang had some exercises that were different than we usually do which is always appreciated. After 45 minute we jogged to the parking lot. Numberama, Namarama and Yardsale took us out with a prayer.
-
Ruck and Walk
3 respectful guys rucked and walked around Atlee High School and part of Honey Meadows for 45 minutes. Corned Beef led the way. We followed some paths in Honey Meadows but mostly stayed on the roads and sidewalks. Lots of talking with Phonics and Corned Beef. Everyone is excited to host the convergence on the 4th of July. Numberama, Namarama. Phonics took us out.
-
Manndate Mumble
We warmed up with various exercises: hillbilly’s, hand release merkins, lbc’s, cherry pickers and some others. We started off with 11’s – kb calf raises at the curb and kettle bell squats (touch your butt to the bench). The mumble chatter was hot so I had us do 4 corners. I chose the first 2-3 exercises and then we took turns (lawn mowers, curls, demon crushers, halos, calf raises, sit up with a pump, etc…). With all of the chatter you’d think my mouth would be tired but the conversation was so good I forgot about the suck and just kept working. My arms and grips are wiped out. We finished up with some boat – canoe as we always should. Numberama, Namarama and Corned Beef took us out with an outstanding prayer. Thanks for letting me participate – I love working out with this group of guys.
-
Where Are My Runners?
Solo workout this morning. Did a couple Bojangles loops listening to some 80’s country music. Uppers 50’s and it wasn’t raining. Good way to start the day.
-
New to the Boat – Canoe – Welcome Aboard
Two posted on a beautiful Friday morning. For those of your who overslept, you missed the Celestial Smiley Face. Truthfully we were a little late, we could only see the smile and one eye (planet). The other eye was below the tree line. When it’s just 2 of us, I like to wing it a little. After warming up with the regulars like SSH’s, LBC’s, Don Quixote’s, Hand Release Merkins, Arm Circles, etc. We did a little 4 corners of the parking lot. 1st corner was 25 copperhead squats, 2nd corner was 25 abs (flutter kicks, heals to heaven, etc…). 3rd corner was 25 dips on the curb and 4th corner was 25 calf raises on the curb. We went around the 4 corners 4 times for 100 of each. Between the corners we did crossovers (karaokes) or Bernie Sanders. Apparently Surf and Turf had never done Boat – Canoes so we ended with about 5 minutes of those. Numberama, Namarama, Anouncements and Surf N Turf took us out with a prayer.
-
32
In remembering the 32 Hokies who lost their lives 18 years ago today we did everything in 32’s.
Warmup led by Yardsale – 32 SSH, 32 Hand Release Merkins, 32 LBC’s, 32 Arm Circles and maybe another or two.
Work out consisted of 32 reps of each exercise at the 4 corners of the bus loop. We switched from upper body to core to lower body and repeat. Exercises consisted of calf raises, sit up presses, skull crushers, overhead presses, lunges, good mornings and a few others. We finished up with some boat – canoes because everyone loves those things. Numberama, Namarama and Spit took us out with a prayer. Keep your loves ones close to you. Make sure they know you love them. None of us are guaranteed another day. SYITG
-
Tabata for Two
Surf N Turf and Yard Sale arrived at 5:30. Surf N Turf took care of the warmup. Yard Sale set the tabata timer and we switched exercises – Started with lower body – 20 seconds exercise, 10 seconds rest – 8 sets followed by 20 seconds rest. Followed up with core exercise and then upper body. Same pattern of 20 seconds – 10 seconds – 8 set followed by 20 seconds rest. We continued switching until we ran out of time and headed back to the parking lot. Numberama, Namarama followed by a prayer from Surf N Turf. SYITG!
-
Giles Ruck/Run
3 Ruckers left Atlee at 5:30, rucked around Giles and returned at 6:13. 1 Runner left Atlee at 5:30, wasn’t feeling well and went home early. 3 Ruckers had numberama, namarama and No Idea took us out with a prayer. Hope Beat It is feeling better soon.