9 absolute BEAST converged on Satans Hill to finish up The Week of Warby. The Q went deep into the archives of a Mudslide beatdown that left a lasting impression. Quick jog and back to the parking lot for the warmarama. DMH, SSH, wife stretches, needle stretch, Don Quixote, helicopters. Mission statement, 5 core values. Lets Go!! The Q set up 10 stations around the parking spots. Less impressive than Mudslides, but it got the job done. Stations were: American hammers w/ coupon, Kettlebell swings, goblet squats w/ coupon, curls for girls w/ coupon, wrist rollers, skull crushers w/ a…
Nine runners and riders assembled near the eye sore of a community garden for this week’s iteration of RAMM. Some more bikers started but didn’t return. Be on the lookout for them out there. Routes West on Grove, south on Granite to Tempsford / Kennondale 4s go left to the bottom and return 5s do 2 lefts and 1 right 6s do 2 lefts and 2 right + add Lexington / Albemarle loop if you really want 6 Announcements RiverRock this weekend. Tclaps to all in our PAX that are participating. Happy heavenly birthday to TYA’s dad Good luck to…
Two gents got together at a dark and early hour to get in some speed work at The Graveyard shift, AKA The Swift Freak Show. The questions were asked and may or may not have been answered: What is “race pace”? What is “conversational pace”? What is the best race strategy? What is next after the races are done for YHC and Big Rig? Hopefully we can or have figured out some answers or at least are on the right path. Here was the plan: 1 mile warmup half mile at 7:50 pace, one lap walk/jog x4 half mile at…
Apologies, This is coming exactly 8 days late. And I see I lost the “bet” with Chaplain about whether I’d get the backblast from last week in before him. This was my VQ and it was more of a running focus. Five warm-up exercises, each a 10 count: Arm circles Ukrainian soldiers cherry pickers merkins LBCs Ran four laps around the church parking lot, stopping at four corners for four different exercises and a 100m sprint at one stretch of each lap. The exercises were: Merkins 25 Diamond Merkins 15 Carolina Dry docks 30 Squats 30 50 m Bear crawl…
While we eagerly await the 5/7 VQ Backblast from Birdman…….Another workout took place! Here is a brief summary for your viewing pleasure. Mosey a couple laps around the upper parking lot and then commence with Warm-Up:Don Quixote’s, Helicopters, No Tap Jazzercise, Ukranian Soldiers, Crab Cakes, LBC’s, Mario Jumps, Mummy Kicks, Hillbillies. Might have missed a couple Mosey to the field for Exercise One: Triple CheckCurls with stump, One hand overhead press with block, run to the debris pile and back Exercise Two: Leg Blast 100 Monkey Humpers, 75 Calf Raises, 50 Squat PulsesMosey to the back of the Church for…
Just the two of us out there today, putting in work to level up our pull up game. Got some OYO stretching in, then hit it hard. 8 Booyah Merkins at every light post (15 total)? Grabbed Cindy and knocked out 5 rounds: Flutter Kicks, 6-Inch Hold, Foxholes, SSH, and Lunges while the timer did Farmer Carries 10 rounds of 3-6-9 reps, with a bonus run after rounds 5 and 10 Finished strong with hangs about a minute each. Grip strength! Glad to have Friday join me this morning. He’s a solid addition to what we’ve got going on with…
WARMARAMA: Took a lap around bus loop with karaokes for late comers then moseyed to tennis courts for SSHs, merkins, stretches, and light abs. Moseyed to turf field. COP 1: 1st & 10 100 yard field marked at 10 yard increments. Perform 10 Burpees, 1 WW2 (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Burpees, 2 WW2s, sprint the remaining 80 yards. Recover jog back to the 30. Repeato until all 100 yards and 11’s have been completed. Last Call started chirping that I might be on his $h!t list after…
That was the quote to start the day. Derived from the the Jr sized basketballs the Q brought to play knock out this morning. Ten strong kicked off the first basketball skills or lack of skills post of 2025. Rudy was crowned king of the day winning 3 of 5 rounds of knock out. Dumar and Flyboy capped off electric wins as well. Next, we broke into teams for 2 rounds of 3 shots each from the foul line and 3 point line. team 1 took the free throw victory with penalty navy seal burpees to the loosing team. Three…
Ask and ye shall receive…. 7 gents showed to Mary for the geriatric workout of the week – one of which arrived on a disproportionately sized motorbike. Best wishes to Senor Frog on his upcoming nuptuals and the thereafter… Saab abides
14 KB warriors and a late arriving, donut bearing 3rd F’er (t-claps to Pinto) joined up for the final leg of the respect tour. YHC’s home AO was the sight of today’s beat-down, and here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD Underweight for the full time, work our way around the school, stopping to do exercises at increments of 5, 10, 15, & 20 reps, for the following totals:50 lawnmower pulls, each arm50 upright rows50 curls50 tricep presses50 sit ‘n presses50 weighted FK50 overhead pulls50 presses50 sumo squats50 lunges, right leg30 lunges, left leg 15 KB swings COT…