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!
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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 -…
6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny. Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture. PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry. 16 Curls16 Overhead Presses16 Oblique Lifts Left16…
Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this. Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX. Time to work! We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else…
3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight. We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly…
6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days. Warmarama SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission, Credo, and Core Principles The ThangAnother version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand, …