Hello Chelsea

9/4/18 The Hill Q: Cornwallis Pax: Brickyard, PVC, Swayzee, Logger, Keytar, Khaki, Headlock 8 men were introduced to Chelsea this morning. Here is how it went. Disclaimer given Warmorama: SSH x 25 IC Windmill x 10 IC Weedpickers x 10 IC Stretch arms out (shoulders, triceps, forearms) Thang: Early morning run around the church and…

Hodgepodge

9 PAX posted for a hodgepodge workout on a warm and humid Labor day.  This included 1 FNG. Warmup: Maestro Lap 15 x Should Pretzels 10 x LBAC's both directions 15 x SSH 10 x Slow Windmills 15 x Grass Pickers Mosey to Happy Place 1 x Leg Blasters Trash Cleanup - Run around the…

8/30/2018 – Gumby in the Gloom

Warm up SSH x 20 High Knees x 15 Side Kicks x 15 Mosey to the grassy area, south of church. The Thang Tibetan 5 Rites, 15 reps each Yoga Calf Stretch Warrior 1, 2 Crescent Pose/Runner Stretch Hip Flexor Head to Ground Runner Stretch L/R Hand to the sky Stretching Legs Hamstring Stretch Calf…

Trail Mix of Merkins

Weather- clear- 59 degrees- practically perfect morning in the gloom PAX- IM, Jay-Z, Crabby PO, Piper, Wapner, Daisy QIC Warm-up: Arm Pretzels x20 IC Arm circles- small to big- x20 IC Tempo Squats- x10 IC Motivator- from 5 Arm stretches OYO The Thang: Mosey to "Happy Place" Wheel of merkin- 5 each (20 total) Wave…

Tower of Terror 11.5

5 men posted in the thick, humid, 73° air. I will list their names here.... IM CrabbyPO Piper Daisy Jay-Z (QIC) **Warmup Motivator from 6 Grass pickers ICx15 Abe Vigodas ICX10 Willie Mays Hays OYO Shoulder pretzels ICx15 Tempo merkins ICX10 **Thang Tower of Terror 1 derkin Up to first landing on stairs 4 Rocky…

IronPax Week 4

Weather: 72 degrees & and humid PAX: Wabbit DC PVC Brickyard Headlock Khaki Cornwallis Stalker Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: Brickyard warm up because Logger was late +Weed Pickers & Kick w/twist Thang: Iron Pax Week 4 challenge. A modified…

Looking forward to Fall.

5 men posted in the thick, humid air at 5:30 am to "enjoy" some repetitive running. Warmup: Mosey the long way around to the happy place 15 x over the head shoulder pretzels 10 x each way LBAC's 10 x Tempo Squat 10 x Tempo Merkin Thang: Run a lap around the animals (~.2 miles)…

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