A little arm love to end the month

18 degrees, cloudy skies, brisk cool morning for 9 PAX for the last workout in February 2020- Wapner, Humdinger, Ghost, CrabbyPO, Jay-Z, Piper, Shamu, Popeye, Daisy-QIC Warm-up Arm stretches OYO Sprinkler- 15IC, Batwing- modified to 10 with what was to come Willy Mays Hayes OYO Stretch whatever may be tight from Wednesday. Thang: Top Gun-…

45MOM

Weather 30 clear and dry PAX: Jay-Z Crabby PO Stache Piper Daisy Patches Ghost Boucher Shamu Wapner QIC Disclaimer Warmup: Abe Vigodas IC x10 Grass pickers IC x15 Hillbilly walkers IC x20 Tempo squats IC x10 Sit & reach, cross leg over, butterflies Willie Mayes Hayes Mosey to straightaway Thang: Sprints to end of fence…

Saturday Ruck

Weather 35 crisp and clear PAX: Toomah Sparty Ghost Wapner 4 PAX braved the cold to ruck around and pre-burn some calories for the weekend ahead. Once the group got moving cold was no longer a concern. Good to see Toomah back at it with weekdays no longer working with his work schedule. Keep family…

3rd F Thought for the day.

Here is a thought for the day: listening to a series of sermons from Alistair Begg about David vs Goliath, the comment from David that caught my attention the most so far was this, in response to Goliath’s first threat to give David’s flesh to the beast and the birds. David said, “You come to…

Spooky Block Party

Weather 60, starting clear to rain PAX: Piper Daisy Popeye Ghost Crabby PO Humdinger Bambi Wapner QIC Warmup: Maestro lap SSHs IC x25 Abe Vigodas IC x10 Shoulder pretzels IC x20 Willie Mays Hayes Frankenstein walk Thang: Mosey to Spooky Place Perched gargoyle  Bat wings  Werewolf  Mosey to Blocks Start with 12 block curls, run…

Over Slept Extravaganza!

10 PAX posted (including the Q who was 5 minutes late) for a, Oh Crap I forgot to design a workout, workout.  Weather was a perfect 34F. Warmup: Wapner lead the 9 PAX who were on time in a Maestro lap and general stretching. Thang: Mosey to tennis courts Lunge across 2 tennis courts and…

School Yard Games

9 PAX posted in the gloom to play some fun games.  We welcomed a new PAX to the group and bestowed him with the name of Piper.  70F and humid. Warmup: The stretching song which everyone enjoyed - "Stretch it out!" https://www.youtube.com/watch?v=EpdkqVIsNPY Criss-Cross Jumps x 15 Monkey Humpers x 10 Gorilla Humpers x 10 Mosey…

The Trash Men

5 PAX Posted in the gloom to become Trash Men.  45F and B-E-A-Utiful. Warmup: Maestro Lap Cherry Pickers x 40 Slow-Mo Windmills x 10 Tempo Merkins x 10 Tempo Squats x 10 SSH x 30 General Stretching Thang: Jog around the park aimlessly with a trash bag.  When the group comes upon a piece of…

Diamond – Man’s Best Friend?

Weather 22 crisp & clear PAX: IM Maestro Jay-Z Daisy Ghost Crabby PO Wapner QIC Disclaimer Warmup: Maestro lap SSHs IC x25 Slow tempo warmups: Abe Vigodas IC x10 MNCs IC x10 Grass pickers IC x10 Squats IC x10 Willie Mays Hayes IC x10 Runner stretches Wall stretches Thang: Mosey to Happy Place 4x4 x4…

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