Bermuda Pyramid

Backblast: Bermuda PyramidDate: 1-14-22AO: BlackcatPax: @Pew Pew Man @F3Maestro @Daisy @CrabbyPO @Jay-Z @Piper of BlackCat @Stache (no stache) @Boucher @BubbliciousFNGs: 0Q: @SliotTotal: 10 Super calm 30° Warm-O-Rama (WOR)Cap LapArm Circles Forward/Backward x15ICArm Stretches across chest and overheadTempo Squats x15ICLeg stretches OYOGrass Pickers x10IC Thang: Bermuda Triangle PyramidPAX complete prescribed movement at Happy Place then “rest”…

The return of Burn! Baby burn!

37 degrees for 5 PAX in what felt like spring weather after earlier this week! Boucher, Sliot, Pew Pew, Jay-Z, Daisy-QIC Warm-up: SSH- 25ICSprinkler- 10ICGrass pickers-15ICScorpion StretchStretch tight areas Mosey to pool shelter house Thang- Burn Baby Burn Shelter Tour- visit each shelter house and do 3 rounds of muscle group specific exercises to really…

Through the tunnel and down the tracks

Backblast: OriginsDate: 1-5-22AO: BlackcatPax:  @Maestro @Piper @Pew-Pew @Daisy @Sliot @Boucher @Bubblicious FNGs: 0Q: @Jay-Z Total: 8 33 degrees and breezy **Warmup Bermuda lap Grass pickers ICX15 Shoulder pretzels ICX20 10 Finkle Swings each leg Abe Vigodas ICX10 Motivator from 8 **Thang Starting at bottom of the hill, tunnel of love up the hill. When first PAX hits the…

Origins

Backblast: OriginsDate: 1-3-22AO: BlackcatPax:  @Sliot, @JayZ, @Maestro, @boucher, @PewPew, @Stache @daisy FNGs: 0Q: @BubbliciousTotal: 7Warmup:Derricks x10 ea. leg ICHatching Butterfly x10 ICSSH x20 ICThe Thang:+ Merkin x10+Wide Merkin x10+ Diamond Merkin x10+ Decline Merkin x101 x Maestro Lap+The Dolly x20 IC+ Flutter Kick x20 IC+ The Little Baby Crunch X20 IC+ Gas Pumps x15 ICLong Mosey to the…

Simple, yet effective

40 degrees, damp and some mist for 7 PAX to continue working off some Christmas calories. Piper, Jay-Z, Stache, Sliot, Boucher, Bubblicious, Daisy- QIC Warm-up Shoulder Pretzels- 20ICSprinklers w/ legs- 15ICGrass pickers- 15ICTempo Squats- 10ICLeg stretches OYOStretch tight areas Mosey to Bob Sanders Thang: Bob Sanders Pyramid Start at the light by the baseball diamond,…

Modified 11’s

6 PAX in attendance on a beautiful 51 degree gift from the big guy upstairs. Pew Pew, Daisy, Boucher, Sliot, Bubblicious, Stache (QIC) WARMUP: Maestro lapHip flexor stretchesQuad stretchesWilly Mays HazeGrass pickers IC x 10Calf stretchesLarge F. arm circles IC x 10Large R. arm circles IC x 10Shoulder stretchesTricep stretchesChest stretchMotivator from 7 THANG: Mosey…

12 Days of Christmas

8 PAX showed up for the annual 12 Days of Christmas beat down. 45 degree heat wave **Warmup Bermuda Lap Grass pickers ICX15 Nipple Tweakers ICX15 SSH ICX20 Randy's ICX10 Stretch OYO **Thang 6 Tennis Courts, each half represents 1 day of Christmas On the first day of Christmas my true love gave to me.......…

BB for Boucher

2 PAX in attendance on a windy 24 degree (but felt like 15…) for Thursday morning run club. Stache & Sliot WARMUP: Stretching accompanied by light groans. THANG: 3.75 miles @ 8:40 pace Started at the penalty box, followed the car path to admire the lights. COOLDOWN: Walked a Maestro lap and stretched MOLESKIN: Only…

Festivus ‘21

8 PAX braved the cold and eagerly celebrated Festivus for the rest of us. SliotJayZGas ManBoucherStachePew pewPiperBubblicious(QIC)Warmup:Maestro lapSSHs IC x25Shoulder pretzels IC x20Nipple tweakers IC x15Arm stretches Grass pickers IC x15Abe Vigodas IC x10Tempo squats IC x10Thang:Transport blocks to Private Place then Mosey to Festivus Pole 2.0. Rings of FireMerkins x10 and hold plank Squats…

Ruckin’ dice

A brisk 27 degrees for 8 PAX to come out and start the Christmas week with a strong beatdown. Jay-Z, Maestro, Pew Pew, Stache, Sliot, Boucher, Bubblicious, Daisy- QIC Warm up: Bat wing- 20ICGrass pickers 15ICTempo Squats 15ICShoulder Pretzels 20ICStretch tight areas. Indian run the lighted path to the bottom of the stairs Thang: Ruck…

%d bloggers like this: