Interval Run

Weather:             MUGGY and drizzly Pax:                       Wilson, Pontoon 19, Clancy, Snaphook, Cheeseball, Biscuit (Q) Recited F3 Five Core Principles THANG / Moleskin: Started off by having PAX mosey and you would’ve thought YHC had broken all protocol.  Just trying to get to the parking garage to warm up under cover.  15 - SSH IC 10 –…

9/7/21 – The Vet – Roll the Dice!

Pax: Biscuit, Wilson, GTL, Clancy, & Slider (Q)Disclaimer and Core Principles Warm-UpWeed Pickers x 10 ICArm Circles x 10 (forward and backward) ICKick with a Twist x 10 ICSSH x 11 IC Thang:Roll 2 white die and 3 green die. White die determines the exercise, green die determines reps. After each round, short mosey around…

Where’s Lenny???

Weather:             73 and humid Pax:                       Head Lock, Wilson, Pontoon 19, SnapHook, Klinger, FNG-Lenny, Kindergarten Cop, Clancy, Biscuit (Q) AHHHH. Not one PAX reminded the Q to recite the principles or disclaimers.  Hope FNG-Lenny comes back so he can hear them.  F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led…

IR at The Vet

Weather: 72 Pax: FNG -Klinger, Wilson, Cheeseball, Clancy, Sarge, Headlock, Biscuit, Odyssey, Ponzi, Snaphook. Disclaimers and Core's. followed by warm up- 15 SSH IC. Rubber bands and Frankenstein. Warm up mosey to downtown. followed by a reverse Captain D route w breaks at 4 min. followed by all you got for a block, walk for…

7/20 – The Vet – Cardinals History Lesson

Weather: 65 and perfect Pax: Clancy, GTL, Python, and Slider (Q) Disclaimer and Core Principles Warm up: Arm Pretzels x10 (IC), Abe Vigoda's x10 (IC), SSH x 15 (IC), Frankenstein walk across street Thang: Partner up - 1 Pax runs about 100 feet down and back while other Pax does exercise 168 Merkins (Yadier Molina…

“Where’s Keystone?” Interval Run

Weather:             62 degrees. Perfect. Pax:                       Clancy, HeadLock, Sarge, Wilson, Pat (FNG), Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP           Weedpickers                     10 IC                                 Ankle grab                           10 seconds each                               Rubber band stretches  10 seconds each Imperial Walkers             …

US Open Interval Run

Weather: 73 and felt like 86. 10 pax. Clancy, Headlock, Tulip, KC, Candi, Biscuit, McStuffins, Pontoon-19, Wilson, Snaphook Warmo- Weedpickers, SSH, Rubber bands and Frankenstein. 3.5 miles of running and walking. Moleskine: Wouldn't be a Major if it wasn't a little tougher, og plan was to do a couple Junkyards and some garage work. Clancy…

Clancy’s cake

Weather 66, and calm Pax: Clancy, Genie, Sub Zero, Wrigley, Biscuit, Nomad, Brickyard, FNG (Brian), Teddybear, GTL, Slider, Beater, Snaphook (Q). Disclaimer and Core P's. check. Warmo: 10IC Kick w a Twist, 20IC SSH, 10IC Toy Soldiers, 10IC Imperial Walkers, 10IC Weedpickers Indian Run to Cake Bake. Circle Merkins Thang; accumulative 100's P1 exercise while…

The odds are

Weather 48 Pax: Slider, Nomad, Clancy, Tulip, Snaphook Disclaimer and Core Principles Warmo- 25 SSH IC, 10 Goofballs IC, 10 Abe Vighodas IC, 10 Kick w a Twist IC. Mosey lap @ pond. Thang: Roll 12 sided dice. all pax bust out whatever fate prescribes. 5 rounds were accomplished in random areas where lighting was…

IR recap@ The Vet

Weather 48. Pax: Pontoon19, Tulip, Kindergarten Cop, Clancy & Snaphook. Disclaimer and various forms of stretching took place. Interval run to the TWOG. run all ya gots up the parking garage ramps, walk the flats. all the way up. took the stairs down and headed uptown for a big lap then back home with intervals…

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