You had to be there…

Welcome, etc Warmup 5- Motivators Reachers Merkins IC Revers Fly IC AB WORK Floor Wipers IC Flutters IC Leg Raises IC Side PLank 30 seconds each side MetCon 50 merkins / run 200m 40 merkins / run 400m 30 merkins / run 600m 20 merkins / run 800m 10 merkins – sprint to finish Mervin […]

Intermediate distance / speed work Warmup Mosey to first parking lot – 1 tempo lap Mosey to 2d Peking lot – 2 tempo laps Mosey to 3rd parking lot – 3 tempo laps Reverse order 3-2-1 Cool down with static stretching Announcements COT 3.6 miles

Warmup 50 merkins Merkin fest 20 down to 1 with correlating rest reps Block work Ladder Super Sets 10/8/6/4/2 Bulgarian Split Squats / overhead press (PT owes the question to the group, “who is a better drummer Phil Collins or Don Henley?”….chaos ensues…” RDL / Floor Press Gluts Bridges / Dips 5 minute Abs Cool […]

PECS Method Make workouts Preferable. Enjoyable. Convenient. Sustainable. Warmups Cindy Work Sets of 12-10-8 reps Lap in between Elevated Bulgarian split squats Good Mornings Goblet Squats Negative resistance work Glute Bridges Burners – bent over rows – Overhead press – Form failure close grip Cindy merkins Rinse and Repeat x2 Static stretch cool down

Warm Up Indian run Stop at Pull Up Bars – 5 pull ups Field Max Unbroken / Muscle Failure – complete each exercise first to max unbroken then to muscle failure. While waiting for others complete the exercise in parenthesis – Merkins (squats) – Big Boy sit ups (seal Jax) – Bent over fly (monkey […]

15 Pax in the humid semi-gloom of Hard Nocs – MESSAGE: The simplest solution is most often the best…..however simple doesn’t necessarily mean easy…. WARMUP 5 down to 1 reps…plank to 6 – Squats – 1/2 Burpees – Reverse Fly – Dolphin Merkin BEATDOWN – 3 ROUNDS – 7 MINUTE AMRAP – 7 REPS PER […]

Q by Committee Welcome – Flo Warm Up – PruneTang Hunger Games Style Workout All gear (kettles, dumbells, sandbags, med balls) goes in the middle grass by the flagpole (2 less pieces of gear than we have pax) Everyone forms a big circle……. On the count of 3, bear crawl to the center and secure […]

15 Pax showed to take the HNU SAT Modeled after the SAT, the assessment was simple…. 16 excercises each worth a maximum of 100 points for a max total of 1600 points (ie 100 merkins = 100 points)Just like the real SAT, there where 2 ssections, Body Weight, and With Weights After statndard warmups and […]

Make it less about us…… To honor those service members who died Poseidon – The Murph – honoring Lt. Michael Murphy USN. 2 mile run, 100 pull-ups, 200 Merkins, 300 squats- Warmups Focker , cool down Left Turn Welcome FNG Buddy and FNG Foul Tip Badlands – The Manion – honoring Lt. Travis Manion USMC. […]