Be Present

Weather: 39, felt warmer.. 13 Pax posted at Grizzly. Nomad, Cosmo, Logger, Effin, Dr. Porkchop, Kitty, Wrigley, Zamboni, Cornwallis, Khaki, French lick, Fletch, Q-Snaphook Disclaimer given. Warm up; Windmill, Daniel Son, Nancy Kerrigan, Calf Stretch Warm up part 2, Mosey to the stop light- then Flying Nun west a bit. Mosey to the switchback in…

TWoC 5- Bear Crawl

3/6/2020 Grizzly 27 degrees and snowing Q: Cornwallis Pax: Khaki, Nomad, Motorboat, Dr. Porkchop, Cosmo, Effin, Kitty, Zamboni, Maize, Bumblebee. Disclaimer Warm-o-rama: SSH x 15 IC IST x 10 IC Weedpicker x 10 IC Thang: Bear Crawl 1 mile (0.85) Optional: If you cannot bear crawl anymore, you may lunge walk. If you cannot bear…

TWoC 3- Burpee Challenge

3/4/2020 Grizzly 36 degrees (NO RAIN!!) Q: Cornwallis Pax: Nomad, Cosmo, Khaki, Maize, Dr. Porkchop, Wrigley, Effin, Kitty, Bumblebee, FNG (now known as Splatterski). *Motorboat, Logger *participated remotely due to work and travel schedules. They were given the workout in advance Disclaimer Warm-o-rama: SSH x 15 IC IST x 10 IC Weedpicker x 10 IC…

TWoC 2- Spartacus

3/3/2020 The Hill Rain 46 degrees Q: Cornwallis Pax: Brickyard, Optimus, Bumblebee, Zamboni, Khaki, Kindergaten Cop, Headlock, Beater, Wooly Dutchman, Wrigley, Dr. Porkchop, State, Clancy, Nomad, Maize, Motorboat. *Logger did the workout in Oregon Disclaimer Warm-o-rama: SSH- 10 IC IST- 10 IC Weed Picker- 10 IC Thang: Spartacus Complete each exercise in order. If you…

TWoC 1- Fun with Legos

3/2/2020 The Hill (Run/Ruck) Q: Cornwallis Pax: Khaki, Motorboat, Headlock, Nomad, State, Logger, Wrigley, Clancy, Dr. Porkchop, Maize, Chirp Chirp, Bumble Bee, Snaphook Disclaimer given Instructions: The group will work together to construct a lego structure from memory. Pax will push the truck across the parking lot while one pax is sitting in the truck…

TWoZ Day 2: High Impact Interval Tuesday

TWoZ: Day 2 17 PAX came back for the second installment of the Zamboni apocalypse. The Q brought out Billy for introductions and the disclaimer. Warm Up: Mosey with variations SSH x20 Windmill x10 Finkle Swings x10 The Thang: 4 exercises - 1 minute each - R&Rx3 Round 1: Run down and up the hill…

Chirp Chirp VQ Block Party

Weather: 13 degrees, clear, calm PAX: Khaki, Lincoln Log, Beater, Kindergarten Cop, Tulip, Dr Porkchop, Beefsteak, Wooly, Chirp Chirp Warmup: SSH IC x17, weed pickers IC x17, Toe touches ICx17. Thang: Chirp Chirp “2020” - preview of my challenge! Block Mericans ICx17, Block Curls (on knees) ICx17, Block OHP (on knees) ICx17. Partner thang! -…

2/20/2020 – Cosmo’s Pre-TWoC Zen

Disclaimer Warm Up SSH X 20 IC High Knees x20 IC Slow Merkins (Slerkins?) x10 IC  Mosey around the parking lot to the patio The Thang Tibetan 5 Rites x15 each exercise Yoga/Gumby Stretching - Bottom to Top with focus on hamstrings Moleskin 23Fish with a cold wind PAX:  State, Maize, Brickyard, Beater, Logger, Khaki, Nomad,…

Variety Beatdown

Weather: 26 degrees, clear, calm PAX: Khaki, Wrigley, Chirp Chirp, Dr. Porkchop, Kitty, Effin, Mater, Nomad Warmup: SSH IC x20, weed pickers IC x10, kick with a twist IC x10, mosey to the bb court and back to lot Thang: do an exercise, move about 30 yards down lot, do another exercise, move back to…

Misery mile, tank empty..

15 PAX Got up and after it on a mild 42 degree day. Disclaimer given Warm-up Windmill x 13 IC Overhead Claps x 13 IC Nancy Kerrigan x 13 IC Calf Stretch Goof Ball x 25 IC Mosey to wall, Wall sit- Seal Claps x 13 IC Three Amigos (looked fun on paper) 3 PAX…

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