Fun with Rocks

Weather: Mid 60’s and clear. 12 PAX posted the Hill:  Logger, Cosmo, Cornwallis, Motorboat, Flash, Kindergarten Cop, Brickyard, Bumblebee, Snooki, State, Zamboni, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH x20, Plank Jacks x15, Weedpickers x10, Imperial Walker x15, Mountain Climbers x15, Circle…

How Many Stairs?

Weather was perfect for 14 Pax showing up for some basketball and stairwork with an extra-load of Mary. Kneehigh got to motivate with the Motivator and we named a new FNG, Bumblebee Disclaimer F3 not responsibleNorthview not responsibleExercises are suggestions, modify as necessary Warm-O-Rama Side-straddle hops: 20Lunges: 20Invisible jump ropes: 1 minute Thang Basketball CourtStairs: …

Q School

Weather:  60 degrees and we worked out on the East side of The Hill to see the sunrise. PAX: Motorboat Nomad DC Khaki State Zamboni Cornwallis Flash Thumper Crockett - From Dayton FNG - Momma Mia - From Dayton Snooki Short Story Logger Disclaimer given Thang: Q School - link to Q School Notes here…

11’s Ain’t Got No Legs

Weather: Upper 50’s, clear and calm 14 PAX posted the Hill:  Motorboat, Nomad, Logger, Short Story, State, Flash, Snooki, Kindergarten Cop, Bloomer, Brickyard, Tulip, Khaki, Maize, Beefsteak  Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you. Warm Up SSH x20 Kick with Twist x10Imperial Walker x15Weedpickers…

The G.O.A.T.

Tuesday, April 23rd 15 PAX posted for a 62 degrees and clear morning. Warm Up Toe Touches Arm Stretches Merkins OYO w/ calf stretch Side straddle hop Mosey The THANG Figure 8 stairs w/ rock Step Ups  Rock Shoulder Press  Rock Curls  Defensive stance mirror Rebound Rocks Partner Up Jump shot block squats 3 Suicides…

Photo Shoot

#PhotoShoot 18 PAX posted for a photo shoot (JK) and a beatdown. Our photographer didn’t show up and PAX began to question whether this was a ploy to get more men to post. Disclaimer was given and then we got to it...here’s what we did: Warm Up: SSH Weed Pickers Bobby Hurley's Abe Vigodas The…

Flip to Motivator

Disclaimer You are solely responsible for your well being Modify your workout as needed STRETCH THANG Mercan Motivator- 4 layers from 5 (top half, bottom half, full, release) Triceps Mercans- 10 L/R Ab Scissors Bicep Mercans- 10 L/R Heavy Slams- x30 Vertical Delt Raises- 3 positions x20 Isolated Bicep Curls x20 R/L Overhead Tricep Press…

Sweet 16

Weather: High 40s and a light rain. Pleasant stuff. 18 PAX in the wet gloom for a basketball inspired Sweet 16 event. Disclaimer was given. Warmup: Clean the glass--Alternating jumps to the left and right to grab the reboundPassing drill--overhead pass, chest pass, bounce pass x 16(IC) Wojo (Jump) Squats--16 of them inspired by that…

KneehighVQ

15 PAX reporting for 12-year old Kneehigh's first Q. Part of New Q March. #Flash #Nomad #Maize #PVC #Cornwallis #Brickyard #Khaki #Zamboni #Logger #Wolverine #Beefsteak #BettyCrocker #DC #Marshall #Kneehigh Weather: Rainy and Wet and Cold Warm-o-Rama: Motivators from 5Down on the wet for some American Hammers Thang: Mosey to Circle by the BridgeCards: Diamonds =…

Four Leaf Clover (clearance priced)

26 degrees, no wind 17 PAX: Marshall, Wolverine, Zamboni, Motorboat, State, Flash, Cornwallis, Kneehigh, Brickyard, Tulip, Logger, Khaki, PVC, Maize, Headlock, Swayze, Nomad Warmup: Motivator x 15 Mosey to lower parking lot Bear craw about 5 spaces, crab walk about 5 spaces, repeat to end of lot. Repeat back the other direction to middle of…

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