B.O.M.B.S. AWAY

10 PAX were brave enough to show up today to a beautiful 28 degree morning. Warm Up Abe Vigoda Finkle swings10 OYO alternating shoulder tapsPickle pounder Weed pickersMosey The Thang Partner up B.O.M.B.S. 50 Burpees 100 Overhead claps150 Merkins200 Big-boy sit ups250 Squats Alternate between doing reps and running down hill to pull-up bar and do 5-10 pull-ups, then run back…

Old Man’s Favorites 11.21.19

Great gathering of men. Two men from downrange and one FNG (total 19 men) Mark Wright, 58, Headlock handling the Q. Warm Up Arm Circles Abe Vigoda Motivator [from 8] Dips Rocky Balboa “F”unnel of Love [line up from tallest to shortest. All do Downward Dog as each man crawls the length of the tunnel]…

#Flashbackfriday IPC Edition

Weather: 22 degrees Pax: CornwallisMotorboatKhaki Disclaimer given Warm Up: Side straddle hop Weed pickers 5 Squats OYO Arm circles Mosey to fishbowl The Thang: (2 Rounds) 10 Manmakers *Run around circle* 20 Overhead presses *Run around circle* 30 KB swing *Run around circle* 40 Goblet squats *Run around circle* 50 Incline merkins *Run around circle*…

You vs You….. vs The Navy Seals

10.29.19 // 45 degrees // Q - Khaki 17 PAX posted at The Hill Warm Up: Weed pickers Arm circles Alternating toe touch 5 Merkins OYO 5 Squats OYO Mosey to the playground The Thang: Navy Seal PST Partner up -  2 minutes - Most Merkins you can do (50 is passing) Hold Al Gore…

S.I.G.N.I.F.I.C.A.N.C.E.

Beautiful 50 degree morning for a Headlock beatdown! 13 Pax S.it ups I. like DipsG.enuine Coupon (squat thrust) N.o Judgment Zone (hill run) I. like to Run F.ield of Dreams (four corners) : 1. Jumping jacks 2. Low plank   3. Flutter kicks 4. 10 burpees I. like to run C.urls A.rm circles N.otivator (Motivator)…

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…

Pain Circle

Tuesday, April 9th 17 PAX posted for a beautiful 50 degrees leg workout. Disclaimer Warm Up: Swing legs Slow Squats Runners position to stretch calves Motivator from 10 Mosey to basketball court The Thang: Pacle (Pain Circle) Snake the stairs Climate change: Al Gore Jump Bomb Howling Monkeys 2x 🙂  Jump squats Indian Lunge Suzanne…

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