Warmorama: Side straddle hops x 15 The Reacher x 10 Don Quixotes x 10 Imperial Walker x 10 LBAC F&B Arm stretches ==End Warmup== The Thang: Chinook Squats (three Circle chinooks, followed by a squat in cadence) x 15 Circle Burp Cirkens (5 each, around the horn) Hands of time- (These are henceforth banished!) Mountain […]
Warmorama: 15 Side straddle hops 10 The Reacher Limp Member 10 Don Quixotes (windmill) 10 Hillbillies Arm stretches ==End Warmup== The Thang: Chinook Squats (three Circle chinooks, followed by a squat in cadence) Circle Burp Hands of time Mucho Chesto- 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger […]
Warmorama: 10 Side straddle hops 10 The Reacher Limp Member 10 Don Quixotes (windmill) LBAC F and B 10 Hillbillies ==End Warmup== The Thang: Mosey to football field Circle Burp! Pax circle up, everyone chops knees. Starts with Q yelling “Down”, everyone does burpee, then next guy to the left, until everyone has gone. Repeat. […]
Flag Day Introduction: Quote from 1861 Civil War address by Henry Ward Beecher: Our flag…means just what Concord and Lexington meant, what Bunker Hill meant…the rising up of a valiant young people against an old tyranny to establish the most momentous doctrine that the world has ever known—the right of men to their own selves […]
6 PAX of Fleming Island met at Asgard for a cool, moist morning before the heat picked up. COP – SSH x20 IC, Don Xhote x10 IC, Goofball x15 IC, LBACF x10 IC, LBACB x10 IC, Chinook x10 IC, WonderBra x10 IC The Thang… It’s a Cindy, without a Cindy. AMRAP in 20 minutes: 5 […]
Warmorama: Limp Member 10 Side straddle hops 10 The Reacher 10 Don Quixotes (windmill) 10 Hillbillies LBAC F and B ==End Warmup== The Thang: Mosey to football field, Karaoke facing left and right on way. Circle Burp! Pax circle up, everyone chops knees. Starts with Q yelling “Down”, everyone does burpee, then next guy to […]
Better late than never. 8 pax this morning at anchor on what started as a sucky workout that eventually redeemed itself. Warmups then took laps around the park while I made up workouts to do on or around benches. In cadence, exercise: Decline merkins, dips, step ups, incline merkins, LBC’s, Burpees. Probably some other things. […]
What a wonderful day for the opening of Saturday Hard Nocs. Not too hot, not too cold just right for a Saturday hour beat down. Q promised some basketball and pickle ball and the PAX delivered (sort of), more on that later. Thanks to everyone coming out and supporting the new AO in Nocatee, very […]
Today was the grand opening of Hard Nocs AO in nocatee and all were very much looking forward to it. Great day to get started and launch a new AO. I had planned on maybe 15 to 17 PAX but as more and more kept rolling in I was astonished at the final count of […]
Perfect Monday morning for a check please Davis park beat down in the gloom. Theme of the day is a simple one, no pain no gain. Simple but to the point, got to go through little bit of pain and exhaustion to reap the gains. Warm o rama: mosey a lap around the parking lot […]
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