The Last Hoo-rah

Weather: cloudy and muggy 85 degrees Pax: Quick, Coyote, DC, Zoolander (Q) and special guest Ivy Warm up: Chat and give some lovin’ to the good girl Ivy while we wait for DC. The thang: Since I hurt my back (getting out of bed or helping defend an elderly lady from being mugged, you choose)…

Block Cooper Copy Cat

Weather: partly cloudy and muggy 75 Pax: DC, Quick, Zoolander (Q) *** Warm Up *** Disclaimer Given and 5 Core PrinciplesSSH’s ICx20Weed pickers ICx12 Arm-o-rama (Arm Circles, Morrocan Night club, Arm Pretzels, Arm Raises) *** The Thang *** The Block Cooper: 10 Curls, 10 Squats, 10 Merkins. Carry block 2/3 of the way down the parking…

Solo PT test

Weather: Partly cloudy and 75 degrees Pax: Zoolander *** Warm Up ***•       Weed Pickers IC x10•       Arm Circles IC x20•       Arm Pretzels IC x20 *** The Thang ***Slowsy to the Parking lot for Block PT Test.1.      KB Swings  (AMRAP 2 mins)2.      Curls  (AMRAP 2 mins)3.      Zamp Hold (Hold as longi as possible)4.      Goblet Squats  (AMRAP 2…

A DOOZY of a workout with a side of PBJ

Pax: DC, Zoolander (Q) Weather: a sunny and hot 83 degrees with little to no wind! Disclaimer given and 5 core principals Warm Up: Weed Pickers 12 IC, Imperial Walkers 12 IC, Hip flexor stretches (not sure if it is named) 12 IC, Arm Pretzels 12 IC The Thang 6 of one, half dozen of…

30 something workout

Weather: a hot 84 degrees Pax: DC and Zoolander (Q) Disclaimer given and the thing began Warm up: Motivators from 8, arm pretzels x 20 (IC), weed pickers x12 (IC) The thang: while 1 person (A) does the exercise the partner will complete (B) then switch A) 30 curls B) Wall sitsA)  30 goblet squats…

Welcome to DC’s ool, notice there is no P… keep it that way!!

Weather: the one dry area in the north side. 81 degrees Pax: DC (co-Q) Zoolander (co-Q) Disclaimer was given and the fun began Warm up: Get into the cold pool and do arm circles forward (10) and backwards (10) with arms under water. Under water toe touches-right over left and then reverse. The thang: DC…

Are you smarter than a 4th grader Ruck

Partly cloudy, 75 with air you can wear. 10,000% humidity. Pax: DC, Zoolander (Q) Disclaimer Given Warm Up: SSH: 15 IC Weed Pickers:10 IC Thang Are you smarter than a 4th grader Ruck: a normal ruck but every quarter mile-ish the pax are asked a question. If they get it right then you only have…

Good Night Cindy

Warm 74 degrees 2 Pax showed up for the block party:DC and Zoolander (Q) Disclaimer and 5 principles  Warm up- 20 imperial walkers  15 weed pickers 10 arm circles 10 arm circles  Thang  Wall sits with Cindy  ·         1 minute block on lap  ·         1 min “How they Hanging”  ·         1 min zamp hold  ·         1 min curl hold …

Shaking the Rust Off Ruck Workout

Weather: Cloudy, beautiful breeze and 70 degrees Pax: Zoolander (Q) Warm Up: Leg kicks 20 each Leg Imperial Walkers 20 IC Weed Pickers 20 IC Tha Thing: 5 min ruck then 20 weighted Push ups 5 min ruck then 20 ruck over head press 5 min ruck 20 weighted pike push-ups start at the end…

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