Tempo a go go

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8 pax braved the cold at Cop Shop. Cadence and tempo were the theme this morning. Started with a warm up followed by 30 tempo burpees – in cadence! Easier said than done. 400m run tempo pull-ups – in cadence! Not recommend. bear crawl from the playground to the cabana. Tempo dips. 400m run + […]

IPC Practice

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15 PAX joined YHC, who was in a joyful but grumpy (is that possible) mood on a beautiful morning ITG at Badlands. A nice breeze and lower humidity made for a good day to get after it. I had planned my attack and then read @Saigon Sam’s post about week 4 of the IPC. Curiousity […]

The Cookie Jar…

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The pitter patter of raindrops on the roof were music to the ears of the Pax  that posted this morning…pre Covid Pax showed up this morning: The Force, Pickle, and Ledger. A three dollar cookie jar provided the entertainment for the morning workout…reach in and grab an exercise…with a few audibles along the way. THE […]

Mis – Q

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So what happens when no one signs up to Q? Well, you have to post to find out. 3 brave PAX shook the cobwebs out of their eyes to post on a humid morning in the gloom at Badlands…heck YHC had to make a double take to see Snaggle making good on his promise to […]

Margin

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Welcome Disclaimer 10 minute dynamic / static stretching kettle bell / Dumbell work – focus on form 40 on / 20 off x 2 rounds Kettle Swings Goblet Squats Deadlifts Thrusters 5 minute margin for stretching 40 on / 20 off x 2 rounds Bent Over Rows Merkin Pull Throughs Turkish Get Ups Pull Overs […]