Interval Run/Mini-Convergence

Weather:             Swampy Pax:                       Head Lock, Wilson, Pontoon 19, Klinger, Waldo, Odyssey, Sarge, 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:          10           Weedpickers – IC 10           Imperial Walkers – IC Rubber band stretch THANG and Moleskin: Interval ran out…

Interval sprints

Pax: Motorboat, headlock, Snaphook, Khaki, Biscuit, odyssey, ponzi Disclaimer given Warmup: Tempo squats x10, SSHx33, mosey Thang: 30 second sprint with 30 second walk to top of parking garage. 25 flutter kicks at top. Run down stairs. Sprint straight long sections of garage and walk curves to top. 25 flutter kicks. Run down stairs. Catch…

There will be music beatdown

7/8/21 at the Hill for musical beatdown. Inspired by Marshall and others, we worked through the fatigue and pain with some music. Pax: Faceoff, Odyssey, Optimus, Headlock, Bondo (named FNG), Zamboni, Biscuit, Q-Snooki. Warmup: * Seal jacks 20 IC* Kick w/ twist 10 IC* Shoulder pretzel 10 IC* Abe Vagoda 10 IC* Side lunges 10…

Tabata Here, There and Everywhere

8 pax at the Hill for Tabata here, there and everywhere on 6/22/2021. PAX- Tulip- Logger- Odyssey- Bumblebee- Optimus- PVC- Headlock- Q-Snooki Warmup- SSH 20x IC- Abe Vagoda 10x IC- Kick w/ twist 10x IC- Side lunges 10x IC- High knees for 10 yards- Butt kicker for 10 yards Thang 1- Mosey to the rockpile…

6/12/21 ruck @The Vet

Weather: 73 and sunny Pax: PVC, Motorboat, Warm Glow, Odyssey, Candi, Sarge, Bubble Bath, Short Stick, Clancy, Ace, FNG Steve, FNG Henry, FNG Cal, Cheeseball (Q) Disclaimer and core principals given   Thang:  we rucked about 2.5 miles total. Headed north and then came back.  Mary:  40 flutter kicks IC 10 Dancing bears IC Recover,…

6/10/21 – Tellier WOD @ The Vet

Weather - 72 and moist 6 pax- odyssey, Face Off, Teddy Bear, Pickles, McStuffins, CheeseBall (Q) Disclaimer 5 principals Open to all menFree of chargeAlways outsidePeer ledEnds in COT Warm up ssh 20 ICImperial walker -10 icweed pickers -8 ic Thang: 10 Burpees— then—10 Burpees25 merkins— then—10 Burpees25 merkins50 Lunges— then-10 Burpees25 merkins50 Lunges100 WWII…

Clock Work @ Ground Zero

6/1/21 @ Ground ZeroWeather: 56 and cloudyPax: kitty, wrigley, odyssey, cheeseball(q) Disclaimer5 principals Open to all menFree of chargeAlways outsidePeer ledEnds in COT Warm up ssh 20 ICImperial walker -11 icweed pickers -10 icQuad stretches OYO Thang: Indian run from parking lot to shelter- decline merkins x 20Mosey to sand volleyball courts- lunge walk across court…

May 24 ruck/run option at The Hill

Mid 60s, clear sky14 pax for an ruck/run option 1 minute verbal round up statedDisclaimers.and principles statedRunners get over there, ruckers over here to see who we got going where. Warm up- Tulip took a stab at cadence and felt confident in leading imperial walkers and weed pickersOk, let's move. Runners I assumed went and…

5/17/21 Moist Run/Ruck @ The Hill

Weather: 51 degrees, light rain Pax: Biscuit, State, Logger, Motorboat, PewPew, Headlock, Odyssey, CheeseBall (Q) Disclaimer given and 5 Core Principles Open to all menAlways OutsideFree of ChargePeer LedEnds in a Circle of Trust Thang:Runners ran, Ruckers rucked Moleskin:Motorboat had to show all of us up by doing Merkins from 5:25 until 5:29. After the…

Blocks and Bags

46F with clear skies. Beautiful morning for a beatdown. Pax: Beater, FNG-Now known as Hooker, Brady Bunch-now known as GTL, Proximity, Pontoon19, Carrot Top, State, Square, Odyssey, Motorboat Disclaimer. modify as needed Warmup:Latpull down without weight x10Front pull down x10Shoulder pretzel x10Ssh x 25Tempo squats x 10No merkin burpee x25 Circle up, sandbags in middle. …

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