Pool Boy’s in the House!!!! 4 midieval knights and their 2.0’s came to stake claim on the Bermuda grid iron that is The Lumberyard! YHC might have intentionally started the beatdown one minute late to hit the deck for a 10 burpee penalty OYO, and who know’s maybe we get a straggler. I wasn’t able to get anybody to splash merlot, so back to the drawing board! COP •Mosey a lap around football field •20 SSH’s • 10 Imperial Walkers(YHC falls asleep at the wheel and forgets how to count IC while maybe doing Hill Billy’s by mistake)•10 LBC’s • 10…
Browsing: Coupons
What YHC had lined up for this morning was sure to make Quadzilla’s of us all! However, it was a bootcamp for one(Que smallest violin).Anybody would’ve dreaded this one had they shown up, what seemed like a mellow mosey and warmup for the 1/3 of the Bootcamp quickly escalated with an awful 11’s routine in the 2nd segment. Here’s the good stuff! Warm-a-Rama!!! Long Mosey, 20 SSH’s, 10 DQ’s, 20 Arm Circles, 10 Merkins, Runner Stretch to yoga pose, Wilson’s Wife, 20 American Hammers, Long Mosey. Coupon 11’s Coupon Smokers, MOT – LT Dans Magic Legs -15 yards, 2 ct…
Abs, Bear Crawls, and Coupons! Probably Yukons 3 least favorite words, but I gotta tell ya, Yukon is really showing some improvement! Proud of you brother! Choo Choo has been putting in some extra credit and keeping me pushed. Great workout today men! COP 15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Shoulder Taps, 10 Cherry Pickers, 10 Willie Mays Hays Grab Coupons and head to the field. Line up, on one end of cones set up with a half way point overall distance roughly 35 yards. 8 Man Makers IC Bear Crawl to center line, sprint to end. Crawl…
With The Red Hot Chili Peppers Blood, Sugar, Sex, Magik album going on Boberry’s Bluetooth Speaker, 2 Sailors set sail around the track at Swift Creek Middle. The moon was just about full and the bats overhead, here’s what they may have witnessed Mosey to the track for the standard warmarama, with a little extra stretching. The workout was pretty simple. Perform an exercise, and run a lap. Keep adding another exercise after each lap. Focus on perfect form! 20 Merkins, 20 Merkins, 20 Goblet Squats, 20 Merkins, Goblet Squats, Oblique V ups 20 each side 20 Merkins, Goblet Squats,…
4 Goyne Park Warriors met up at the jungle gym for RVA’s most unique regularly running OTB workout. The Pull-up Session. Without our normal Q on hand, YHC did his best to hold it down. Started with the usual warmup, then,Hollow RocksPull up pyramid Then a little bicep focused triple check Chin ups Jerkins with Chin up gripSome Curls for the girls with Cindy Another Pull up pyramid Then finish out with 3 negatives holding as long as possible PAX finished STRONG!
3 HIMs showed up for a low intensity/high spirits 0430 graveyard shift. According to the construction workers, here’s what took place. Carried our sandbags down to the track and did a quick warm-up. YHC confused some when he called helicopters but started doing arm circles, but we figured it out. Feeling loose, we got to work. 20 Squat Thrusters Sandbag carry 1/4 mile 40 Zercher Squats Sandbag carry 1/4 mile 60 plank walk-overs Sandbag carry 1/4 mile 80 walking lunges Sandbag carry 1/4 mile 100 mountain climbers with clean and press every 10 climbers Run around the track once and…
Last night the group chat was unable to determine the appropriate Q – so Big Rig and State Farm team’d up for a little DP (Double PAX) Q leadership. Excellent morning to push with this group. The banded sprints and the double clutch squats were particularly nasty! The double team ensued as follows… Warmarama – Mosey, Curb Drills, Toe Taps, Mtn Climbers, Football Drills Intro, Disclaimer, Stretch, Mission, Credo, Core principles COP 1 “The Bank” 2 Pax do banded sprints to end of parking lot and back (Rotate at end of lot) 4 remaining pax collectively achieve the reps in…
Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future. We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it…
8 gloom titans took Bermuda by storm this morning. I asked myself – “have I been good this year? Should I splurge on a present for myself?” The answer was yes – so during the workout 36 burpees was my gift to myself. I shouldn’t have!! Great crowd and honored to lead for my belated 36th bday Q. Thanks to Boberry and Warby for making the trip, props to Dipstick for his 2nd workout (1st one was at the Saturday at convergence), and what a surprise treat with an FNG coming out! Trip (dubbed “Eastbound”, looks like Kenny Powers from…
11 centipedes crawled into the gloom for a State Farm beat down. YHC wanted to bring a tasting menu that included selections from each of the last few weeks of Iron Pax. The Timberwolf PAX, while apprehensive at first, were great sports about it and pushed hard through the pain train. “Karen’s” SUV almost road raged through the following production… Warmarama SSH, UK S, Stretch Human centipede Line up 6 cindies in long parking lot (15 Yards apart) Bear Crawl to first Cindy – Incline Merkin, Decline Merkin – crawl and repeato to next Side Crawls to first Cindy -…