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…

Chuck’s Octagon

Legend has it that Chuck Norris created the octagon when he roundhouse kicked a square four times. Today's workout was in celebration of that accomplishment. Weather: Clear and cold, 10 degrees Warm O Rama: Run in place (because you can't outrun Chuck Norris)Kickboxing: Jab Cross and the Chuck Norris Special Roundhouse kickInvisible jump ropesMosey to…

TWoC Day 2: Spartacus

2/26/19 The Hill 17 pax for Day 2 of The Week of Cornwallis! Q: Cornwallis Pax: Zamboni, Swayzee, Tulip, State, PVC, Nomad, Marshall, Maize, Logger, Kneehigh, Khaki, Headlock, Flash, DC, Brickyard, Beefsteak Disclaimer Warm-o-rama (IC) SSH x 25 IST x 10 Thang: SPARTACUS (OYO. If you need a break, take an 80 yard mosey. After…

74th Anniversary of Iwo Jima Landing

Weather: 32 degrees and no wind PAX: Zamboni, Cosmo, Nomad, Beefsteak, Khaki, Logger, Cornwallis, Tulip, Flash, DC, PVC, Brickyard, Headlock, Maize Disclaimer: Not professional, Northview not responsible, wet & a little icy, modify as necessary. Education on Marine Corps Lingo (the RIGHT WAY to do it) Warm up: 21's - Q calls cadence for the…

Beefsteak VQ Daytona 500

Weather: ~20 degrees, clear sky, almost no wind14 PAX: Nomad, Cosmo, Flash, Maize, PVC, Brickyard, Tulip, Logger, Cornwallis, Zamboni, Khaki, Headlock, DC, BeefsteakDisclaimer: Not an expert, modify as needed. F3, North View Church, and myself are not responsible for you.Warm UpSSH x20 ICAbe Vigodas x10 ICArm Circles 4x10 IC (small, large, reverse small, reverse large)Weedpickers…

Valentines Day Love Fest

Weather: 35 degrees light wind PAX: State Nomad Headlock Brickyard Beefsteak Khaki Tulip PVC Cosmo Cornwallis DC Maize Flash Zamboni Pink Panther Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warm Up 20 - SSH 10 - Kick w/twist 10 - Windmill 20 -…

Rock, Paper, Scissors, Q

49 degrees, wet 14 PAX: Cornwallis, Brickyard, Cosmo, Marshall, Kneehigh, Headlock, Beefsteak, Tulip, Flash, Zamboni, Logger, Khaki, Maize, Nomad Zamboni suggested the night before that we Rock Paper Scissors to decide who Q's. I won. Disclaimer   Warm O Rama: Invisible Jump Ropes x20 Jump Squats x20 Motivator from 5   Mosey to the Bridge…

BLIMS aka BLIMPS

2/7/2019 @The Hill Q: DC PAX: Zamboni, Khaki, KneeHigh, Tulip, Marshall, FNG aka Flash, Cornwallis, Logger, BeefSteak, Nomad, Headlock, Maize Disclaimer Stretch Motivator from 10 Snake Run Diamond Mercans x10 Seal Mercans x10 Mike Tyson x10 Grinder Mercans x10 4 CORNER BLIMS- burpees, lunges, imperial walkers, traditional sit-up x10 @ four corners MARY SkyPress x20…

Plum creek ruck

2/9/19 The Hill Q: Cornwallis Pax: Cosmo, Maize, Cinnamon, Flash, Swayzee, Marshall New route today. See below for details. Worked in mericans, squats, lunges, and mtn climbers at major intersections. Good to have Flash back out for his second post. Most of us from Thursday are still nursing sore calves. Thanks DC. AYE!

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